04
Dec
2020
2020
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