Sunday

30
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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https://cfiorlandomembers.com/referral
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https://cfiorlandomembers.com/cfics1

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Independence Fitness – Functional Fitness AI

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

5/5 Single Leg PVC RDL

5 Up-Downs

Strength

ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Heavy 5 Deadlifts)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Set of 5 Deadlifts

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1-2-3-4-5…etc

Deadlift (Athlete Choice, Heavy)

2-4-6-8-10…etc

Up-Down

4-8-12-16-20…etc

Tuck-Ups

*50m Run after each full round

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

5 Deadlift (Athlete’s Choice, Heavy)

10 Up-Downs

15 Tuck-Ups

*50m Run after each full round

**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 50m together each round.

(Score is Rounds + Reps)