Monday
Announcements
We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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https://cfiorlandomembers.com/cfics1
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http://cfiorlando.com/supps
Independence Fitness – Functional Fitness
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/10 Leg Swings
5 Bootstrappers
5 Inch Worms + Push-Up
5/5 Single Leg RDL
Into…
2 ROUNDS
:20 Hollow Hold
10 Good Mornings
8 Groiners
6 Up-Downs with Jump*
*Focus on a tall jump at the top of the Up-Down, emphasizing opening the hips at the top of the jump.
Extended Warm-up
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – Building to Heavy 5-Rep Deadlift*
MIN 2 – 20 Hollow Rocks
*Start moderate and build each round. Goal is to end very close or slightly above workout weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10-8-6
Deadlifts (315/205)|(225/155) (RX/RX+)
10-20-30
Burpee to Plate (RTG Target6″)
(Score is Time)