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
Bench Press
Every 3 mins, for 12 mins (4 sets):
6-8 reps @ 20X1
Metcon (AMRAP – Rounds and Reps)
AMRAP, in 15 mins of:
10 Burpee Box Jump Overs 24″/20″
10 DB Hang Clean & Jerks (Left) 35#/25#
10 DB Hang Clean & Jerks (Right)
10 Wall Balls 20#/14#
