Monday

13
Sep

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

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

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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)