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 in Gym & @ Home Versions
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
Push Press (12-12-10-10)
*After each Set of Push Press complete 8/8 SA Ring Rows. Build to a Moderate weight.
(Score is Weight)
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)