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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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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

Warm-up

Warm-up (No Measure)

2:00 Minutes on the Bike

2 Rounds

20 Shoulder Taps

10 Slam Ball Deadlifts

10 Slam Ball OH Press

-Into-

2 Rounds

10 PVC OHS

5 Pushup to Pike

10 Slam Ball G2OH

Skill

Overhead Squat

15 Minutes to

Practice or Build to

Moderate Overhead Squat

Sets of 3 reps

Workout

Metcon (AMRAP – Reps)

16 Minute AMRAP

2-4-6-8-10-12……etc

Overhead Squat (105/65|95/45)

Cals Bike

Slam Balls (30/20|20/10)

(Score is Reps)