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 in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

4 SETS

7 Slow Deadbugs or Quad Heel Taps

7 Arm Haulers

7/7 SA KB/DB Deadlift*

7/7 SA KB/DB Strict Press w/ pause OH

*KB/DB to the outside of the foot.

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of:

4 Strict Press

+

2 Push Press

+

1 Push Jerk

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS

20 Sit-Ups

20 Slam Balls (30/20)|(20/10)

10 Hand Release Push-Ups

10 S2OH (115/75)|(75/55)

(Score is Each Set for Time)

KG SB: (15/10)|(10/5)

KG BB: (50/35)|(35/25)