Fusion Gym – RockFit
EMOM BS/FS
AB: Fusion gym (No Measure)
Focuses on posture, breathing, stability, flexibility, isometric strength.
C1: Mobility squat (No Measure)
Static and dynamic posture
C2: Metcon (No Measure)
EMOM 8′ = 4R
– Odd : FS 4×85%
– Even : BS 4×85% of FS
C2bis: Rockfit Plank sequence 2 (No Measure)
30″ per posture – 4R – 8′
– Elbows
– Side elbow or palm
– Reverse plank
– Side elbow or palm
D: Rockfit 151110 (AMRAP – Rounds and Reps)
AMRAP 15′ Rx25/20 Sc20/15
Do 3R of :
– 15 Air squat
– 10 Knee hug
– 5 Push-ups
Then do :
– 20 Alt. snatches
– 20 Ground to O/H