020221

02 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)

Every 90 secs, for 18 mins (3 sets of each):

Staiton 1 – Back Squat x 6 reps @ 31X1

Station 2 – Bulgarian Goat Bag Swings x 8 reps @ 2111

Station 3 – Single-Arm DB Row (Left) x 10 reps @ 2111

Station 4 – Single-Arm DB Row (Right) x 10 reps @ 2111

Back Squat

Bulgarian Goat Bag Swings

Single Arm Bent Over Row

Metcon (AMRAP – Rounds and Reps)

AMRAP, in 12 mins of:

4 Hang Power Cleans

8 Front Squats

12 Lateral Burpees OTB

Rx 95#/65#