Casey
Friday, December 6th is Bring a Friend Friday!!
If you have a friend who is interested in coming to try a class at Inguz, bring them in this Friday…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
“Mood Swing”
16 Minute AMRAP:
21/15 Calorie Assault Bike/Row or 400m Run
12 Kettlebell Swings (1.5/1.0 pood)
2 Rope Climbs
* Post rounds and reps completed to the whiteboard.
MOVE 45
4 Rounds for Quality:
12 Banded Pull Aparts
12 DB Floor Press
12 Superman Pulse
Directly into…
AMRAP in Remaining:
12 DB Lateral Lunges (12 each side)
12 DB Reverse Lunges plus Bicep Curl
12 Tall Jumps
6 x 4 High Knees + Burpee
After Party
1. Olympic Cycling
On the 4:00 x 4 Sets:
30 Double Unders
5 Bar Muscle-ups
30 Double Unders
5 Push Jerks
* Start with 55-60% of 1RM Push Jerk and build over the 4 sets.
