Tuesday

15
Feb

Tuesday

Announcements

NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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)

AMRAP x 10 MINUTES

20 Single Unders

15 Glute Bridge Ups with :02 Hold at Top

10 Slow Alt. Mountain Climbers*

1/1 KB Complex**

*In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control.

**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB Sumo Clean + 3 R. KBS + 3 KB Clean + 3 KB Push Press

Skill

Metcon (No Measure)

EMOM x 5 MINUTES

:40 Double or Triple Under Practice

Option 1: Penguin Jumps

Option 2: 2 Single Unders + 1 Double Unders

Option 3: 2 Double Unders + 1 Triple Unders

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

25 Double Unders

8 Russian KB Swing (70/53)|(53/35)

12 Sit-Ups

(Score is Time)