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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
2 ROUNDS*
5/5 Bodyweight Split Squats
6 Alt. Steps + 4 Box Jumps
5 Hang High Pulls + 5 Hang Muscle Cleans
5 Scap Push-Ups + 5 Push-Ups
5 Lateral burpees over the barbell
*Have athletes grab out an empty barbell for the warm-up*
Strength
Metcon (Weight)
EVERY 2:00 x 6 SETS
6/6 Front Rack Split Squats
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 15-20 Box Jumps (24/20)
MIN 2 – :40 Hang Power Clean (95/65)|(75/55)
MIN 3 – 15-20 Push-ups
MIN 4 – :40 Front Rack Hold
(Score is Reps)