Fusion Gym – RockFit
PC – FS – PP complex…
AB: Fusion gym (No Measure)
Focuses on posture, breathing, stability, flexibility, isometric strength.
C1: Mobility clean (No Measure)
Static and dynamic posture
C2: Metcon (Weight)
Build up to 15′
– 1 PC
– 5 FS
– 1 PP
C3: Rockfit Plank sequence 1 (No Measure)
2′ plank on elbows then 30″ rest
complete 4 rounds = 9’30”
D: Rockfit 151118 (AMRAP – Rounds and Reps)
AMRAP 11′ Rx 24/16 Sc 20/12
20 reps/mvt of
– Goblet squat
– Russian swing
– T2B (ground) / Rx10 T2B