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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

3 SETS

5 Inch Worms + Push-Up

10 Scap Push-Ups

10 Ring Rows w/ 1 sec Pause @ Top

10 Sumo KB Romanian Deadlifts

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :40 Gymnastic Pull*

MIN 2 – :40 Double Under Practice

MIN 3 – :40 Hollow Body Flutter Kicks

*Gymnastic Pull Options…

*Strict Pull-Up (C2B Optional)

*Kipping Pull-Up (C2B Optional)

*Bar Muscle-Up.

(No Measure)

Workout

Metcon (Time)

BENCHMARK WORKOUT “END OF THE RAINBOW” FOR TIME

800m Run

Immediately Into…

5 ROUNDS

36 Double Unders

18 Russian KB Swing (53/35)|(35/26)

6-9 Reps Gymnastic Pull (Athlete Choice)*

Immediately Into… 800m Run

*Gymnastic Pull Options… Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up

(Score is Time)