JULY 4TH HOLIDAY HOURS
INGUZ VIRTUAL CLASS SCHEDULE FOR FRIDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027
Noon CrossFit Class – 12:00pm: https://zoom.us/j/891192366
Afternoon CrossFit Class – 4:30pm: https://zoom.us/j/763834128
BOOK A FREE YOGA CLASS: https://www.baptistepoweryogagroton.com/class-schedule
STRENGTH
Pausing Front Squat
On the Minute x 8:
2 Pausing Front Squats
* Bar is taken from the floor (no racks). Hold for a 2 second pause in the bottom position.
INGUZ WOD
“Battleship”
5 Rounds For Time:
10 Front Squats (155/105#)
20/15 Calorie Row or 15/12 Calorie Bike
* There is a 15 minute time cap on this workout. Post time to the whiteboard.
AFTER PARTY
“Body Armor”
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions (2 Seconds at Top)
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists
MOVE 45
20 Minute AMRAP:
20 Plate Ground to Overhead
30 Step-ups
50 Plate Hops
Core Finisher:
TABATA
(20 sec work : 10 sec rest x 8 rounds)
Alt. Plank Leg Lift + Toe Tap