Wednesday

21
Jul

Wednesday

Announcements

Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20

We are still offering Live virtual workouts if you prefer them

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Ring Row (or DB Bent Over Row)

MIN 2 – :45 Alt Samson Lunge

MIN 3 – :45 Up-Down Step-Up

MIN 4 – :45 Hollow Rock

Skill

Metcon (No Measure)

EVERY 2:00 FOR 5 SETS…

2-4 Reps of Gymnastic Complex*

100m Jog

*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up or Bar/Ring Muscle Up

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Pull-Ups

12 Box Jumps (20)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

9 C2B Pull-Ups

9 Box Jumps (24/20)

75m Run

-Rest 1:00-

AMRAP x 5 MINUTES

6 Up-Down Pull-Ups

6 Box Jumps (30/24)

50m Run

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Lats

(No Measure)