John
Tomorrow is Bring a Friend Friday!!
If you have a friend who is interested in coming to try a class at Inguz, bring them in tomorrow (Dec 6th)…all classes are free. Just have them fill out a waiver at the link below.
https://crossfit-inguz.triib.com/kiosk/new/new-member/package/32662/
WOD
“Outside the Box”
In Teams of 2…
30 Minute AMRAP:
10 x 30 ft Shuttle Run, 1 Burpee Box Jump
10 x 30 ft Shuttle Run, 2 Burpee Box Jumps
10 x 30 ft Shuttle Run, 3 Burpee Box Jumps
…and so on…
Box Height: (24/20″)
* Alternate full rounds with your partner. Both partners completes each round. Continue adding one burpee box jump over rep to each round until time expires. Post total rounds and reps completed to the whiteboard. A round is considered complete when both partners have completed the burpee box jump overs in a given round.
MOVE 45
12 Minutes:
1 Minute Easy Row
1 Minute Moderate Row
2 Minute Easy Row
2 Minute Moderate Row
3 Minute Easy Row
3 Minute Moderate Row
Rest 2 Minutes…
12 Minutes (45 sec work : 15 sec rest):
Minute 1: Step-Ups
Minute 2: DB Push Press
Minute 3: Rope Climb Crunch
After Party
1. Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
