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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Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional Fitness
Warm-up
Metcon (No Measure)
AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes
10 Single Plate Press
QUICK OHS DRILL
2 SETS w/ Empty Barbell…
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional 1⁄4 or 1⁄2 OHS (Press Butt and Hips Back…Squat to 1⁄4 or 1⁄2 Depth and Stand Strong)
Strength
Overhead Squat (3×5 Overhead Squat (Moderate-Heavy)* *Same weight )
Workout
Metcon (Time)
FOR TIME
20-15-10
Snatch (115/85)|(95/55)
Up-Downs Over Bar
(Score is Time)