Mikey V
**Inguz Holiday Party is this Friday**
No 5:30pm Class on Friday
The CrossFit Inguz holiday party is this Friday, December 13th!! The party starts at 6:00pm at the Malted Barley in Westerly, RI. Get your tickets anytime this week at Inguz ($10 per person, cash only).
WOD
“Lead Foot”
4 Minute AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes…
4 Minute AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes…
4 Minute AMRAP:
15/9 Calorie Row
15 Burpees
15 Pull-ups
* Post rounds and reps completed for each AMRAP separately to the whiteboard. Compare to 05.07.19.
MOVE 45
5 Rounds (1 minute at each station):
Station 1: Toe Taps
Station 2: Deadlift
Station 3: Lying Medball Pass
Station 4: Thruster
Station 5: Rest
* Using a Medball for all 4 movements.
After Party
1. Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 18/14 Calorie Row or Bike
Minute 2: 30-ft. Hand Over Hand Rope Pull or 2 Rope Climbs
