Tuesday
Announcements
NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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https://cfiorlandomembers.com/referral
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https://cfiorlandomembers.com/cfics1
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Independence Fitness – Functional Fitness
Warm-up
Metcon (No Measure)
1 ROUND
1:00 Bike (EZ to Mod Pace) 10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat
Into…
1 ROUND
1:00 Bike (Mod-Hard Pace)
10 Alt. SL Quarter Squat*
5 BB Kang Squats
7 Wall Balls
*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. Alternate legs each rep.
Strength
Back Squat ( 5-5-3-3-3 )
Workout
Metcon (Time)
4 ROUNDS FOR TIME
30 Wall Balls (20/14)RX|(14/10)*
30/25 Cal Bike
*Heavy Ball Optional (30/20)|(20/14)
(Score is Time)