Friday
Announcements
This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
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Buy supplements
http://cfiorlando.com/supps
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