Fusion Gym – RockFit
Front Squat and Pull Up
AB: Fusion gym (No Measure)
Focuses on posture, breathing, stability, flexibility, isometric strength.
C1: Rockfit power clean and front squat mobility preparation
Wrists, hands, shoulders, back, trunk,…
static and dynamic posture
C2: Front Squat (10-8-6-4-2-1-1)
C3: Pull-ups (10X3 Negative Pull ups)
D: Rockfit 191015 (AMRAP – Rounds and Reps)
Cap Time 18′
Amrap of :
Start with 3 Rounds of :
– 12 Pull ups
– 10 Burpees
– 8 Situp
Then do 25 Goblet squat
Rx24/16 – Sc 20/12
Repeat the sequence as many time as possible within the time cap of 18′