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 (AMRAP – Rounds)
EMOM, for 30 mins (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150m of Rowing)
Minute 2 – 20 Goblet Squats 53/35
Minute 3 – 15 Hand Release Push-Ups
Minute 4 – 15 Box Jumps 24″/20″
Minute 5 – 30-Second Front Leaning Rest on Rings
