031521

031521

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 – 8 Suitcase Deadlifts + 40m Suitcase Carry (Left)

Station 2 – 8 Suitcase Deadlifts + 40m Suitcase Carry (Right)

Station 3 – Single Arm Bent Over DB Row x 6 reps each arm @ 2111

Station 4 – Hollow Hold/Rock x 45 secs

Suitcase Deadlift

Suitcase Carry

Single Arm Bent Over Row

Metcon (Time)

For time:

1000m Row

immediately followed by…

Three rounds of:

10 DB Thrusters 35#/25#

10 Strict Pull-Ups

immediately followed by…

400m Run

Time Cap 15 Mins