Rockfit 220116

Fusion Gym – RockFit

Warm-up

Mobility

OHS front of the wall

tempo down 5″

hold 10″

up 3″

20 air squat

strong core, long trunk, hips, Knees and heels engaged.

Weightlifting

Back Squat (1RM)

Metcon

Metcon (AMRAP – Reps)

Tabata 4’/8Rounds (20″/10″)

– Plank on elbows

– Air squat – hold your squat during the rest

– Situp

– WBS
There are 4 movements.

Complete 8 rounds of the same movement before the next one.

Total is 32 rounds/ 16 minutes

Gymnastics

Metcon (AMRAP – Reps)

AMRAP 3′

– K2c

Posted in Rockfit WODS.

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