021621

16 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)

Three sets of:

Back Squat x 6 reps @ 32X1

Rest 60 secs

Single Arm Bent-Over Row x 6 reps each arm @ 21X0

Rest 60 secs

Hollow Body Hold x 30 secs

immediately into…

Superman Hold x 30 secs

Rest 60 secs

Back Squat

Single Arm Bent Over Row

Metcon (Time)

For time:

30/20 Calories of Assault Bike

30 Goblet Squats 53#/35#

30 Alt. Reverse Lunges with KB/DB Farmer’s Carry 35#/25#