Bring a Friend Friday
Inguz Update: 12 Heroes at CrossFit Inguz is on Saturday, October 9th. Full details can be found at the link HERE.
BRING A FRIEND FRIDAY
Know someone that might be interested in trying out a class at INGUZ?! Friday, October 1st is “Bring a Friend Friday”…all classes are free!!
If you have someone who would like to try a class please send an email to info@crossfitinguz.com, or text us at 860-326-6315, with the class time they’d like to attend so we can get them signed up for a class this Friday!!
INGUZ WOD
“CANNOLI”
Buy-In:
50/35 Calorie Assault Bike (63/50 Calorie Row or 800 Meter Run)
3 Rounds:
15 Deadlifts (185/135#)
30 Double Unders
15 Double Dumbbell Push Press (Rx+ Kipping Handstand Push-ups)
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike or 63/50 Calorie Row or 800 Meter Run
* There is a 25 minute time cap on this workout. Post time to complete workout to the whiteboard.
ACCESSORY WORK
3 Sets for Quality:
15 Strict Press w/ Band (band under feet)
15 Triceps Extensions w/ Band
10 Pallof Press w/ Band (L) into 0:15 Pallof Hold (L)
10 Pallof Press w/ Band (R) into 0:15 Pallof Hold (R)
MOVE 45
On The Minute for 10 Minutes
Minute 1: Bike
Minute 2: Shuttle Runs
Rest 3 Minutes…
10 Minute AMRAP:
10 Plate Ground to Overhead
10 Half Burpees to Plate
20 Russian Twists
