020421

04 Feb
2021

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)

Four sets of:

Deadlift x 6 reps @ 20X1

Rest 45 secs

Single-Arm DB/KB High Pull x 8 reps each arm @ 2111

Rest 45 secs

DB Alt. Reverse Lunges x 10 reps each leg

Rest 45 secs

Deadlift

Single-Arm KB/DB High Pull

Metcon (2 Rounds for time)

Every 6 mins, for 12 mins (2 sets) for times:

18/12 Calories of Assault Bike OR 15/10 Calorie Row

10 Alt. DB Snatches 55#/35#

400m Run