14
Dec
2020
2020
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#