Wednesday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

ON 8:00 RUNNING CLOCK…

2x50m Shuttle Run

30 Jumping Air Squats

2x50m Shuttle Run

30 Glute Bridge-Ups

2x50m Shuttle Run

5 Empty Barbell DL

50 Single or Double Unders

2x50m Shuttle Run

5 Empty Barbell DL

10 Sit-ups

50 Single or Double Unders

Skill

Metcon (No Measure)

Skill WORK!

5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES

MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing

MIN 2 – :40 Goat Work for Gymnastic Push

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 Hang Power Clean (105/65)|(95/55)

50 Double Unders

Immediately Into…

400m Run

(Score is Time)