INGUZ Fitness + Nutrition
Inguz Update: The CrossFit Inguz Holiday Party is on Friday, December 17th at 6:00pm at the Malted Barley in Westerly, RI. Tickets can be purchased at the Inguz this week, or at the door on Friday night. Cost is $10 per person. Friends and family are welcome!!
*NO 5:30PM CLASS ON FRIDAY NIGHT*
INGUZ WOD
“Down with the Quickness”
For Time:
500 Meter Bike, 250 Meter Row, or 200 Meter Run
20 Air Squats
500 Meter Bike, 250 Meter Row, or 200 Meter Run
19 Air Squats
500 Meter Bike, 250 Meter Row, or 200 Meter Run
18 Air Squats
….
500 Meter Bike, 250 Meter Row, or 200 Meter Run
1 Air Squat
*Post time completed to the whiteboard. There is a 35 minute time cap.
ACCESSORY WORK:
4 Rounds for Quality
1:00 Hollow Body Hold
100ft Single Dumbbell Overhead Carry (switch arms at 50ft)
10 GHDs or Weighted AbMat Sit Ups
MOVE 45
5 Rounds
:45 work :15 rest
Station 1: Hollow Hold
Station 2: Front Plank
Station 3: Curtsy Lunge
Station 4: Jump Squats
