030921

030921

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)

For 5 min at each station, practice the following gymnastics movements:

Station 1 – Kick to Handstand

Station 2 – Ring Support Hold (both top and bottom)

Station 3 – L-Sit Hold Progression

Metcon (AMRAP – Reps)

Two sets for max reps of:

90 secs of Assault Bike for Calories

Rest 30 secs

90 secs of Handstand Push-Ups OR L-Seated DB Presses

Rest 30 secs

90 secs of Rowing for Calories

Rest 30 secs

90 secs of Double Unders

Rest 30 secs