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Independence Fitness – Functional Fitness
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
5 Inch Worms + Push-Up
10 Alt Groiners
Into…
AMRAP x 4 MINUTES
8/5 Cal Bike
5 Strict Pull-Ups
10 Push-Ups
10 Air Squats (2211)
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
Min 1 – 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups
Min 2 – :45 EZ Bike (Nasal Breathing Only)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS
ON A 10:00 RUNNING CLOCK…
5:00 of “CINDY”*
5:00 Max Cal Bike
-Rest 2:00 b/t Sets-
*”CINDY” is…
AMRAP of 5 Pull-Ups, 10 Push-Ups, 15 Squats.
*C2B or Weight Vest Optional.
(Score is Rounds + Reps)