Wednesday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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https://cfiorlandomembers.com/referral
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https://cfiorlandomembers.com/cfics1
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Independence Fitness – Functional Fitness AI
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold
Into…
Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm
Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 2:30 RUNNING CLOCK…
8 Strict Press (95/65)|(65/45)
10 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is Lowest Number of Reps)