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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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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 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)