Rockfit 250216

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Sumo Deadlift (5x5x80%)

Gymnastics

Core strenght

– Dead hang L Raise

– Hollow rock

– Weighted plank

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′ Body weight combo

– 1 Roll over to spider plank

– 5 Push up

– 20 Mountain

– 1 Roll over then stand up for

– 20 Air squat

– 20 Knee hug

Posted in Rockfit WODS.

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