04
Mar
2021
2021
022819
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)
EMOM, for 16 mins (4 sets) of:
Minute 1 – Handstand Push-Ups x 8 reps @ 30X1 or L-Seated DB Presses
Minute 2 – Banded Overhead Triceps Extensions x 15 reps @ 1010
Minute 3 – Single Arm High Pull x 8 reps each arm
Minute 4 – 40m Farmer’s Carry
L-Seated Dumbbell Press
Farmers Carry (Distance)
Single-Arm KB/DB High Pull
Metcon (3 Rounds for time)
In a 3 min clock, Complete the following for time (3 rounds):
500/400m Row OR 0.6/0.4 Mile Bike
15 DB Push Presses 35#/25#
Rest 3 mins between rounds.
There is plenty of rest between sets, so the goal is to push the intensity!
