Bring a Friend Friday!!
Today is “Bring a Friend Friday”!!
If you have a friend who is interested in coming to try a class at Inguz, bring them in today (Friday March, 6th)…all classes are free. Just have them fill out a waiver ahead of time at the link below.
https://crossfit-inguz.triib.com/kiosk/new/new-member/package/32662/
WOD
“4-Wheel Drive”
5 Rounds x 4 Minute AMRAP:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20″)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between Rounds
* Post the lowest number of shuttle runs completed over the 5 rounds to the whiteboard.
MOVE 45
9 Minute AMRAP:
12 Dumbbell Push Press
9 Burpee Step-ups
6 Dumbbell Front Squats
1 Minute Rest…
9 Minute AMRAP:
12 Dumbbell Front Squat
9 Burpee Step-ups
6 Dumbbell Push Press
1 Minute Rest…
5 Minute AMRAP:
10 Reverse Crunches
6 Plank Up/Downs
10 Rope Climb Crunch
After Party
1. Front Squat
7 Sets of 1 Rep:
5 Position Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
Pause for 1-2 seconds at 1/4 squat, 1/2 squat, full squat, 1/2 squat, 1/4 squat.
