INGUZ Fitness + Nutrition
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Saturday, November 13th – Adjusted Class Times
7AM – CrossFit
8AM – MOVE 45
9AM – CrossFit
Hero Workout: “Chad”
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INGUZ WOD
“Dance With The Devil”
15-12-9-6:
Double DB Devil’s Press (50’s/35’s)
Calorie Row or Bike
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row or Bike
*Post time to the whiteboard. There is a 25 minute time cap.
ACCESSORY WORK
AMRAP 20:
Bike Meters
Starting on the 0:00 then on the 4:00. . .
20 Alternating Bodyweight Reverse Lunges
10 Pausing Banded Clam Shells (each side 0:03 pause)
OR 10 Pausing Single Leg Hip Bridges (0:03 pause at the top)
MOVE 45
3 Rounds:
30 seconds each
Station 1: Bird Dog Plank
Station 2: Side Plank
Station 3: Side Plank
Station 4: Rest
2 Minute Rest
17 Minute AMRAP:
200m Run
15 Ring Rows
500m Bike
10 Plate Ground to Over Head
