Wednesday
Announcements
NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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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 Fitness AI
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00 CAP)
100m Run (INCREASING PACE)
10 SB Deadlifts
10 Scap Push-Ups
Into…
2 ROUNDS
:30 Bike (INCREASING PACE)
10 SB Push Press
5 Push-Ups
:30 Plank
Workout
Metcon (Time)
5 SETS FOR TIME
200m Run
15 Hand Release Push-Ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
KG SB: (15/10)|(10/5)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
50′ Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
(No Measure)