Wednesday

16
Mar

Wednesday

Announcements

NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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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

Warm-up

Metcon (No Measure)

200m Run Into…

3 SETS

10 Glute Bridges

8 Scap Pull-Ups

6 Tuck-Ups

Into…

3 SETS

10 Hang Muscle Cleans

8 Elbow Punches

6 Front Squats

4 Strict Knee Raises

Strength

Front Squat

10 Rep Front Squat

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Workout

Metcon (Time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)|(115/75) 15 Knees to Elbow

10 Up-Downs Over Bar

(Score is Slowest Time)