Sunday
Announcements
This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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https://cfiorlandomembers.com/referral
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
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http://cfiorlando.com/supps
Independence Fitness – Functional in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 Single-Unders*
10 Hollow Rocks
10 Arm Haulers
5 Behind the Neck Push Jerk w/PVC
5 PVC facing Up-Downs
*2nd Round: Backwards Single-Unders
3rd Round: Double-Under practice
Strength
Metcon (Weight)
5 SETS*
3 Snatch Grip Deadlifts
+
3 Hang Power Snatch
*Keep weight moderate.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
5 Hang Power Snatches (115/75)|(75/55)
20 Toes to Bar
5 Hang Power Snatches
20 Bar Facing Up-Downs
5 Hang Power Snatches
100 Double Unders
(Score is Time)
KG BB: (50/35)|(35/25)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
3 ROUNDS FOR TIME
10 Hang Power Snatches (115/75)|(75/55)
50 Toes to Bar
10 Hang Power Snatches
50 Bar Facing Up-Downs
10 Hang Power Snatches
150 Double Unders
*P1 works while P2 rests. Split work as needed.
(Score is Time)
KG BB: (50/35)|(35/25)