Monday

25
Oct

Monday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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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)

3 ROUNDS

30 Single Unders

30 Mountain Climbers

10 Sumo Good Mornings

Following the warm-up, review the Double Unders and Sumo Deadlifts

Extended Warm-up

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)

MIN 2 – :45 Double or Triple Under Practice

MIN 3 – Rest

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders

MIN 2 – :45 Max Sit-Ups

MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts

MIN 4 – :45 Hollow Hold

(Score is Reps)