Andy
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
“Low Tide”
5 Minute AMRAP:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65#)
25 Double Unders (40 Singles)
Rest 5 Minutes…
5 Minute AMRAP:
Buy-In: 500 Meter Row
5 Squat Cleans (115/75#)
25 Double Unders (40 Singles)
Rest 5 Minutes…
5 Minute AMRAP:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95#)
25 Double Unders (40 Singles)
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
MOVE 45
20 Minutes (45 sec work : 15 sec rest)
Station 1: Plate Hops
Station 2: AbMat Sit-ups
Station 3: Ring Rows
Station 4: Sled Push
Rest 1 Minute…
Max Forearm Plank Hold
(4 minute max)
After Party
1. Strict Gymnastics
**0:00 – 6:00**
20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
**6:00 – 12:00**
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
…and so on…
**12:00 – 18:00**
25 Double Unders
15 Second L-Sit on Rings
5 Tempo Ring Rows
