Sunday
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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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
20 Single-Unders*
10 Kip Swings
10 Alt. Step-Ups
10 Alt. Plank Shoulder Taps
*Switch to Double-Unders at the 3:00 mark
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 FLR or Plank
MIN 2 – :40 Lat Pull Down Hold
MIN 3 – :35 Top of Pull-up Hold
(No Measure)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Double Unders
-:15 Rest-
1:00 – Toes to Bar
-:15 Rest-
1:00 – DB Bent Over Rows (50/35)|(35/20)
-:15 Rest-
1:00 – DB Goblet Step-up (24/20)
-:15 Rest-
*No Additional Rest b/t Sets
(Score is Reps)