Wednesday

Announcements

🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
❤️❤️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 in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Quad Heel Taps

MIN 2 – 15 Glute Bridge-Ups into Max Hold

MIN 3 – :45 Max Mountain Climbers

MIN 4 – 20 Lunges

5 MIN – :45 Max Light Russian Swings

-Then Repeat!-

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7/7 OH Plate Split Squat*

MIN 2 – 14 Half Kneeling Plate Around the Worlds

MIN 3 – 15 Single KB Feet Elevated Crunches

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Jumping Lunges

-Rest :20-

1:00 – Wall Sit

-Rest :20-

1:00 – Alt. Sit-Thrus

-Rest :20-

(Score is Reps)