Friday

14
Jan

Friday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

3 ROUNDS

:30 Tuck Hold

20 Jumping Jacks

10 Up-Downs

5 Empty BB Z-Press

Into…

3 ROUNDS

10 Alt Elbow Punches

10 BB Strict Press

10 Tall Jumps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

21 Box Jumps (24/20)

21 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform

21 Sit-Ups

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 10 DB Arnold Press (Athlete Choice)

Min 2 – 20 DB Hammer Curls