08
Jan
2021
2021
010821
Announcements
Virtual Nutrition Seminar w/ Coach Starlyn
Topic: Healthy Eating on a Budget
Sunday Jan 10th @ 2pm
Questions? Ask for details
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
Deadlift
Four sets of:
5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest 2-3min
Metcon (Time)
For time:
1000m Row
30 Power Cleans 135/75
15 Chest 2 Bar Pullups
Rx+ 155/95 + Bar Muscle Ups