INGUZ Fitness + Nutrition
**CHRISTMAS WEEK HOURS AT INGUZ**
All slots must be reserved through the TRIIB app
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Thursday, December 24th
7:00 am – CrossFit
9:00 am – CrossFit
10:30 am – CrossFit
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Friday, December 25th
CLOSED – MERRY CHRISTMAS!!!
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STRENGTH
3-Position Power Snatch (climbing)
* 15 minutes to work up to a heavy set.
INGUZ WOD
“Isa-ball”
12 Minute AMRAP:
3 Power Snatches (135/95#)
15 Wallballs (20/14#)
* Post rounds and reps completed to the whiteboard.
AFTER PARTY – Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
Barbell Loaded at 82% 1RM Front Squat
HOME GYM
AMRAP 12:
12 Alternating Dumbell Snatches
12 Dumbbell Goblet Squats
MOVE 45
With a 20 Minute Clock…
4 Rounds:
10 Single Leg Glute Bridge
10 Single Leg Glute Bridge Pulses
10 Second Glute Bridge Hold
* Perform each movement on one side before switching to the other. Rest as needed.
Directly Into…
AMRAP in Time Remaining:
5 Inchworms (no push-up)
20 High Plank Straight Leg Kick Outs
30 Second Forearm Plank Hold
40 Grasshoppers
