121020

121020

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)

Every 90 secs, for 18 mins (3 sets) of:

Station 1 – Weighted Step Ups x 8 reps Left Leg @ 2011

Station 2 – Weighted Step Ups x 8 reps Right Leg @ 2011

Station 3 – Barbell Rollouts x 10 reps @ 3021

Station 4 – 60 secs of Front-Leaning Rest on Rings

Weighted Step-ups

Metcon (Time)

Two sets for time of:

600m Run

10 Strict Pull-Ups

40 Walking Lunges with Farmer’s Carry 35#/25#

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio