Tuesday
Announcements
We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional Fitness
Warm-up
Warm-up (No Measure)
2 ROUNDS
12 Plank KB Taps
6 Groiners
6 KB Deadlift
6 Goblet Squats
Into…
2 ROUNDS
6/6 Superman to Hollow Hold
6 BB Kang Squats
6 KB Swings
4/4 KB Suitcase Lunge*
*Perform 4 lunges with the KB in one hand, and 4 Lunges with the KB in the other hand
Strength
Deadlift (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6 DBL KB Farmers Lunge (53/35)|(35/26)
12 DBL KB Russian Swing
18 Sit-Ups
-Rest 1:30-
AMRAP x 6 MINUTES
6 DBL KB Farmers Lunge
12 DBL KB Russian Swing
18 Sit-Ups
(Score is Rounds + Reps)