Sunday

11
Jul

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

View Public Whiteboard

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)