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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 each):

Station 1 – Single-Leg Romanian Deadlifts w/ single KB x 8 reps @ 3011 (Left Leg)

Station 2 – Single-Leg Romanian Deadlifts w/ single KB x 8 reps @ 3011 (Right Leg)

Station 3 – Glute Bridges x 8 reps @ 20X1

Station 4 – Reverse Snow Angels x 20 reps @ 1010

Single Leg RDL

Glute Bridges

Metcon (3 Rounds for time)

Every 5 mins, for 15 mins (3 sets) for times:

25/18 Calories of Assault Bike OR 400/300m Row

15 DB Burpee Box Step-Overs 24″/20″ 35#/25#