Thursday

20
Jan

Thursday

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 Fitness

Warm-up

Metcon (No Measure)

3 SETS

10/10 Thoracic Rotations

10 Alt Groiners

10 Alt Samson Lunges

Into…

3 SETS

10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge

20 Deadbugs / Hollow Flutter Kicks

Skill

Split Jerk

Workout

Metcon (Time)

5 ROUNDS For Time

10 Shoulder to Overhead (135/85)|(105/65)

15 Med Ball Sit-ups (20/14)

20/15 Cal Ski

(Score is Time)