Fusion Gym – RockFit
Warm-up
Mobility
Weightlifting
Floor Press (1RM 20′)
Gymnastics
Core strength 30″/30″
– Weighted plank – Hollow
– L Raise/Knee – Hollow
– Parallete – Hollow
– Ghd static back ext. – Hollow
Metcon
Metcon (AMRAP – Reps)
Rx20/15 Sc15/10
– 4′ Amrap : Burpees jump over bar
– 1′ Rest
– 4′ Amrap : Roll over to spider plank
– 1′ Rest
– 4′ Amrap : Ground to O/H