Saturday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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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 in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Body Weight Good Mornings*
6 Up-Down/Burpee Broad Jumps
6 Cal Bike
6 Alt. Forward Lunges
6 Alt. Reverse Lunges
*Focus on the HINGE pattern with these!
Post-Workout Strength
Metcon (Weight)
3 SETS*
10 DB Hammer Curls
20 DB Hammer Curls
:30 Single DB Gun Hold
*10 Reps should be heavy, drop 50% into the 20 reps, use one of the heavy DB’s for the Gun Hold.
-Rest 2:00 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30 Slam Balls (20/10)
25 Walking Lunges
20 Russian KB Swings (70/53)|(53/35)
15/12 Cal Bike
10 Burpees
(Score is Time)