Sunday

24
Oct

Sunday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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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 Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

LINE DRILLS (5:00 CAP)

Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

-Immediately into-

ON A 5:00 RUNNING CLOCK…

400m Run

AMRAP In Remaining Time…

10 Scap Push-Ups

5 Tempo Push-Ups (30X1)

10 Tempo Air Squats (30X1)

Workout

Metcon (AMRAP – Rounds and Reps)

“PAZ”

ON 6:00 RUNNING CLOCK…

Complete 1000m Run*

Into…

AMRAP x 22 MINUTES

23 Air Squats

7 Burpees

14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…

Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.

**Weight vest optional for the entire workout.

(Score is Rounds + Reps)