Thursday
Announcements
NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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https://cfiorlandomembers.com/referral
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Independence Fitness – Functional Fitness
Warm-up
Metcon (No Measure)
2 SETS
20 Jumping Jacks
:20 inactive Bar Hang
:20 Active Bar Hang
10 High Skips
Into…
3 SETS
10 Scap Pull-Ups (:01 Hold @ Top)
10 Push-Up Negatives (:03 Lower) 10/10 Forward Leg Swings
10/10 Banded Monster Walks
10 High Knees
10 Butt Kickers
Extended Warm-up
Metcon (No Measure)
3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100m Run
-Rest as Needed b/t Sets-
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
300m Run
15 Toes to Bar
Max Ring Dips in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
Sled Push