Friday

28
Jan

Friday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness AI

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 4 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Arm Haulers*

10 Hand Release Push-Ups

Into…

400m Run

*Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk Nasal Breathing Only

(No Measure)