Sunday
Announcements
NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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 in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
As a team, 400m Jog (warm-up pace!)
Immediately into …
2 ROUNDS
30 Single-Unders*
50m High Knees
50m Butt Kickers
1:00 Row
10 Up-Downs**
*Progress to Double-Unders or practice for the 2nd round.
**Progress to Strict Burpees for the 2nd round.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
400m Run
25/20 Cal Row
20 Burpees
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
10 Feet Elevated Ring Row
10 Alt. SA Elevated Push-Ups
1:00 Slow Deadbugs
-Rest as Needed b/t Sets-
(No Measure)