2020
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