Saturday

26
Jun

Saturday

Announcements

Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20

We are still offering Live virtual workouts if you prefer them

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

2 ROUNDS FOR TIME

7 Muscle-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Row

-Rest 2:00-

2 ROUNDS FOR TIME

7 Muscle-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Row

-Rest 2:00-

2 ROUNDS FOR TIME

7 Muscle-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Row

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES

10 Scap Push Ups

20 Shoulder Taps

10 Samson Lunges

10 Elbow Punches w/ Barbell

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :50 Up-Down Over Bar

MIN 2 – :50 Front Rack Lunges (155/105)|(115/75)

MIN 3 – :50 Barbell Front Rack Hold

MIN 4 – Rest

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

30 Deadbugs

30 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

NOT FOR TIME

60 Reps Strict Toes 2 Bar*

*Everytime you break perform a 2:00 Plank Hold.

(No Measure)