010821

08 Jan
2021

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