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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