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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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

Optional to do w/a partner!

2 ROUNDS EACH:

P1: Easy pace on the bike

P2: 1 ROUND OF THE FOLLOWING …

4 Med. Ball Front Squats

6 Alt. Step-Ups

4 Med. Ball Push Press to a target

6 Box Jumps

Workout

Metcon (Time)

FOR TIME*

100 Box Jumps (24/20)

125/100 Cal Bike

150 Wall Balls (20/14)|(14/10)

*Partition reps in any order to complete the workout.

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150 Box Jumps (24/20)

200/150 Cal Bike

250 Wall Balls (20/14)|(14/10)

*Partition reps in any order to complete the workout. P1 works while P2 rests, split reps as needed.

(Score is Time)

KG WB: (9/6)|(6/5)

Finisher

Metcon (No Measure)

2 SETS

:30 Side Plank (R)

:30 Side Plank (L)

1:00 Alt. Tuck-Ups

1:00 Plank

-Rest 1:30 b/t Sets-

(No Measure)