Saturday

16
Oct

Saturday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional in Gym & @ Home Versions

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Slam Ball Deadlifts

10 Alt. Plank Slam Ball Rolls*

5 Slam Ball Ground to Overhead

20 Slam Ball Russian Twists

*Start in a Plank position with the Slam Ball off to the right side with the arm extended, palm on top of the ball; then roll the ball to the left side and remain in the Plank position.

Post-Workout Strength

Metcon (Weight)

4 SETS

15-20 DBL DB Skull Crushers*

15-20 Empty Bar Reverse Grip Curls

-Rest :30 b/t Sets-

*Complete reps laying on the ground.

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

16-12-8

Push Press (75/55)|(55/35)

Slam Balls (20/10)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)