Rockfit 191015

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′

Posted in Rockfit WODS.

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