Monday

31
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 Fitness AI

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

10 PVC Pass Through Lunges

10 Scap Pull-Ups

5 BB Muscle Clean and Press*

Into…

2 ROUNDS

5 Ring Rows

10 BB Back Rack Lunges**

:20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep

**In the second round athletes will perform a Front Rack Lunge.

Workout

Metcon (Time)

FOR TIME

3 ROUNDS

20/15 Cal Bike

15 Pull-Ups

20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND

60/45 Cal Bike

30 Pull-Ups

60 Overhead Walking Lunge

(Score is Time)

KG BB: (42.5/30)|(30/20)