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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