INGUZ Fitness + Nutrition
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
INGUZ WOD
“Buy, Buy, Buy”
5 Minute AMRAP:
Buy-In: 50/35 Calorie Row or 40/30 Calorie Bike
Into Max Rounds:
30 Double Unders (60 Singles)
15 Front Squats (95/65#)
Rest 5 Minutes…
5 Minute AMRAP:
Buy-In: 40/30 Calorie Row or 30/25 Calorie Bike
Into Max Rounds:
30 Double Unders (60 Singles)
10 Front Squats (135/95#)
Rest 5 Minutes…
5 minute AMRAP:
Buy-In: 30/25 Calorie Row or 25/18 Calorie Bike
Into Max Rounds:
30 Double Unders (60 Singles)
5 Front Squats (165/115#)
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
AFTER PARTY – Body Armor
Accumulate the Following Totals:
3 Minute Wall Sit
2 Minute Hollow Hold
1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack)
1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack)
MOVE 45
With a 24 Minute Clock…
3 Rounds:
20 Bicycle Crunches
20 Rope Climb Crunch
Directly Into…
AMRAP in Time Remaining:
10 Burpees
20 Walking Lunges Plus Glute Squeeze
30 Squat Jacks
500 Meter Row
