120420

120420

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 (No Measure)

Three sets of:

Seated DB Shoulder Press x 12 reps @ 20X1

Rest 45 secs

Supinated-Grip Bent-Over Barbell Rows x 10 reps @ 2111

Rest 45 secs

Side Plank x 45 secs each side

Rest 45 secs

EF DB Shoulder Press

DB/KB Shoulder press

Bent Over Row

Metcon (Time)

Five rounds for time of:

30 Air Squats

20 Kettlebell Swings 53#/35#

10 Strict Handstand Push-Ups or 10 Heavy L-Seated DB Presses