Wednesday

19
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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❤️❤️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)

2 Rounds (10:00 CAP)

10 Quad Heel Taps

20 Mountain Climbers

10 Boot Straps

Into..

2 Rounds

10 Up-Downs

10 Scap Push-Ups

10 Reverse Lunges

Into…

2 Rounds

8 Burpees

10 Jump Squats

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 6 Tempo Back Squats (30X1)*

MIN 2 – 15 Single DB Glute Bridge-Up

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10

DB Front Squats (50/35)|(35/20)

Burpees Over DB

(Score is Time)

-Rest 2:00-

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats

Up-Downs Over DB

(Score is Time)

KG DB: (22.5/15)|(15/9)