2020
122220
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 (4 sets) of:
Station 1 – 60 Secs of Ring Support Holds (accumulate 30 seconds at the top, and 30 seconds at the bottom)
Station 2 – 60 Secs of L-Sit Hold
Station 3 – 60 secs of Handstand Hold (freestanding, nose to wall, or back to wall)
Metcon (2 Rounds for reps)
Two sets for max reps of:
90 secs of Assault Bike for Calories
Rest 30 secs
90 secs of Strict Handstand Push-Ups
Rest 30 secs
90 secs of Rowing for Calories
Rest 30 secs
90 secs of Ring or Stationary Dips
Rest 30 secs