Wednesday

2
Feb

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 in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Easy Pace Bike*

MIN 2 – 12 Shoulder Taps – Plank reminder of time

MIN 3 – 8/8 SA DB Strict Press (20×1)

MIN 4 – 12 Up-Downs

* Moderate Pace second round

Strength

Push Press (12-12-10-10)

12-12-10-10*

Push Press

*After each Set of Push Press complete 8/8 SA Ring Rows. Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (6 Rounds for time)

EVERY 2:30 x 6 SETS

7 Push Press (Athlete Choice)*

15/12 Cal Bike

*Weight should be Moderate-Heavy.

(Score is Each Set for Time)