Wednesday

12
Jan

Wednesday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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https://cfiorlandomembers.com/referral
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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Mountain Climbers

MIN 2 – 10 Scap Ring Rows + 5 Ring Rows

MIN 3 – 12 Push-Up to Pike

MIN 4 – :45 Hollow Rocks

Strength

Metcon (Weight)

5 SETS

8 Tempo Strict Press (21X0)*

8/8 KB Upright Row

*Keep weight light-moderate.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 2 MINUTES

Max Barbell Strict Press (45/35)

(Score is Reps)

-Rest 1:00-

AMRAP x 8 MINUTES

10 Pull-Ups

10 Up-Downs

(Score is Rounds + Reps)

-Rest 1:00-

AMRAP x 2 MINUTES

Max Barbell Strict Press (45/35)

(Score is Reps)