2020
120120
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
Quality Stretch/Reps:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
30sec Samson Stretch each side
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
10 Lateral Leg Swings (each leg)
10 Lunges (each leg)
10 Sit-ups
10 Push-ups w/ Alt Shoulder Taps
Metcon (4 Rounds for reps)
Every 90 secs, for 30 mins (4 sets) for max reps of:
Station 1 – 60 secs of DB Floor Press (choose a weight that you can move throughout the 60 secs)
Station 2 – 60 secs of Banded Overhead Triceps Extensions
Station 3 – 60 secs of Double-Unders
Station 4 – 60 secs of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 secs of Assault Bike (calories)
Metcon (No Measure)
OPTIONAL Core Finisher!!
Three Sets of:
30-second Hollow Hold
15 reps of V-Ups
30-second Superman Hold
15 reps of Superman Lifts
Rest 60 secs