121420

121420

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 – Half Kneeling Landmine Press (right) x 10 reps @ 2111

Station 2 – Half Kneeling Landmine Press (left) x 10 reps @ 2111

Station 3 – Single-Arm DB Row (Left) x 10 reps @ 2111

Station 4 – Single-Arm DB Row (Right) x 10 reps @ 2111

Landmine Press

Single Arm Bent Over Row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

3 Strict Handstand Push-Ups

6 Pull-Ups

9 DB Thrusters 35#/25#