Tuesday

18
Jan

Tuesday

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 in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

2 Cal Bike*

5/5 SA KB Deadlifts

5/5 KB Upright Row

5 Perfect Push-Ups

*Increase Cals by 2/1 each round.

Strength

Metcon (Weight)

4 SETS

6/6 Tempo KB Floor Press (30X1)

6/6 Seated Tempo KB Strict Press (30X1)

6/6 Half Kneeling KB Around the World*

*Athlete choice on kneeling position. Legs do not need to switch.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

12/10 Cal Bike

20 KB Swings (53/35)|(35/26)

12/10 Cal Bike

20 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

KG SB: (15/10)|(10/5)