120820

120820

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)

For max reps:

60 secs of Strict Pull-Ups

Rest 60 secs

60 secs of Strict Handstand Push-Ups or L-Seated DB Presses

Rest 60 secs

60 secs of Rowing (for Calories)

Rest 60 secs

60 secs of Single-Arm Alt. DB Snatches 50#/35#

Rest 60 secs

60 secs of Stationary Dips

Rest 60 secs

60 secs of Front-Leaning Rest

Rest 4 mins

Metcon (AMRAP – Rounds)

EMOM, for 24 mins (4 sets) of:

Minute 1 – Strict Pull-Ups x 60% of Reps Achieved in 60 seconds

Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 60% of Reps Achieved in 60 seconds

Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds

Minute 4 – Single-Arm Alt. DB Snatches x 60% of Reps Achieved in 60 seconds

Minute 5 – Stationary Dips x 60% of Reps Achieved in 60 seconds

Minute 6 – 40 seconds of Front-Leaning Rest