10
Dec
2020
2020
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