MOVE 45 – Get a Month…Give a Month
Inguz Update: Give the gift of fitness this holiday season!! Purchase one month of our MOVE 45 class membership for yourself, and get one month of membership free that you can gift to a friend or loved one. This promotion is ONLY valid from November 28th through December 1st. To take advantage of this offer, or for more details, click the link below!!
https://crossfit-inguz.triib.com/kiosk/new/new-member/package/47842/
WOD
“Iron Lotus”
In Teams of 3…
For Time:
800 Meter Team Run
80/60 Calorie Row
80 Box Jump Overs (24/20″)
80 Overhead Squats (95/65#)
80 Hang Power Snatches (95/65#)
80 Overhead Squats (95/65#)
80 Box Jump Overs (24/20″)
80/60 Calorie Row
800 Meter Team Run
* Runs are completed together, split up reps/calories on all other movements as needed between teammates. There is a 30 minute time cap on this workout.
MOVE 45
25 Minutes to Complete…
4 Rounds:
30 Second Flutter Kicks
30 Second Hollow Body Hold
Directly into…
4 Rounds
30 Second High Plank
30 Second Superman Hold
Directly into…
AMRAP in Remaining:
20 Step-ups
20 Push-ups
20 Hanging Knee Raises
250m Row
Olympic Lifting Class
1. Every 2:00 x 6: 3 Thrusters (climbing)
* Working to a heavy triple from the rack.
2. Alternating On the Minute x 10:
Even: 8 DB Bench Press
Odd: 8 DB Bent Over Row
3. Every 90 sec x 7: Power Clean + Split Jerk (climbing)
* Working to a heavy single.
