22
Feb
2021
2021
022221
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:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Double DB/KB Overhead Hold x 30 seconds
Station 3 – Ring Rows x 10 reps @ 2111
Station 4 – L-Sit Hold x 45 secs (accumulate the time)
Snatch-Grip Romanian Deadlift
Double Db/KB Overhead Hold
Reps equal seconds of time.
Metcon (2 Rounds for time)
Every 10 mins, for 20 mins (2 sets) for times:
800m Run
15 Burpees
30 Kettlebell Swings 53#/35#
