The Rx Division Podium

 

**Final Results from the 2020 Inguz Nation Throwdown at the Link Below**

http://www.crossfitinguz.com/wp-content/uploads/2020/02/2020-Inguz-Throwdown-Results.pdf

 

Strength

Bench Press (Heavy 3)

* 13 minutes to build to a heavy set of 3 reps.

 

WOD

“Swole Cycle”

Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata = 20 Seconds Work : 10 Seconds Rest x 8 Rounds

* Post total reps completed to the whiteboard.

 

MOVE 45

With a 24 Minute Clock…

4 Rounds (40 sec work : 20 sec rest):
Bird Dog in Bear Pose
Lying Leg Raises
Weighted Supine March

Directly Into…

AMRAP in Remaining:
60 Jump Ropes
10 Single Leg Glute Bridge (10 each leg)
20 Plank Jacks
20 Glute Bridge

 

After Party

Row Conditioning
3 x 40/27 Calorie Row
Rest 1:30 Between
3 x 30/21 Calorie Row
Rest 1:30 Between
3 x 18/15 Calorie Row
Rest 1:30 Between