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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https://cfiorlandomembers.com/cfics1
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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)