Monday

10
Jan

Monday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

2 ROUNDS

40 Mountain Climbers

10 Scap Push-Up

8 Good Mornings

6/6 SA KB Deadlift*

*KB starts on the outside of the foot by the pinkie toe, is lifted to the hips, and then returns to the outside of the foot.

Into…

2 ROUNDS

10 KB Deadlifts

5/5 KB Upright Rows

10 Slow Deadbugs

5 Perfect Push-Ups*

*Completed from the knees or the toes.

Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 8 Tempo Bench Press (31X1)

MIN 2 – 1:00 Plank

MIN 3 – :45 Bike or Row (EZ Pace)

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

TABATA

8 ROUNDS (:20 ON/ :10 OFF)

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Hand Release Push-Ups

TABATA 3 – KB Hang Clean*

TABATA 4 – Hollow Body Rocks

-Rest 1:00 b/t Each Full Tabata-

*Switch hands each round.

(Score is Lowest Round)

KG KB: (24/16)|(16/12)