Sunday

16
Jan

Sunday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Single-Unders*

5 Scap Push-Ups

10 Alt. Plank Shoulder Taps

15 Tuck-Ups

*Increase in complexity every round …

Round 2: Single-Under High Jumps

Round 3: Single-Single-Double

Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

6 Tempo DB Deficit Push-Ups (30X1)

8/8 DB Floor Press*

:30 Top of Floor Press Hold

*Complete all 8 reps on one side, then complete all reps on the other side. Opposite arm stays locked out.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 2:00 x 7 SETS

40 Double Unders

10 Burpees

Max Sit-Ups with remainder of time

(Score is Reps)