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
Warm-up
Metcon (No Measure)
2 ROUNDS
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners
Into…
AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press
*Switch to Box Jumps at 3:00
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – Bar or Ring Muscle Up Practice
MIN 2 – 3 Cycled Push Jerk (Building)*
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75) 9 Box Jumps (30/24)
(Score is Rounds + Reps)
MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups