INGUZ Fitness + Nutrition
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Thursday, November 11th – Veterans Day
Inguz Open for Regular Hours
Hero Workout: Partner “Manion”
Saturday, November 13th – Adjusted Class Times
7AM – CrossFit
8AM – MOVE 45
9AM – CrossFit
Hero Workout: “Chad”
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STRENGTH
On the 2:00 x 5 Sets:
5 Front Squats
* First 2 sets are warm-up…sets 3-4-5 are across at a moderately heavy weight.
INGUZ WOD
“All Ball”
42-30-18:
Wall Balls (20/14#)
Hand Release Push-Ups
Calorie Row or Bike
Men’s Calories:
42-30-18 Row
32-23-14 Bike
Women’s Calories:
30-24-12 Row
22-17-10 Bike
* There is a 20 minute time cap on this workout. Post time to the whiteboard.
ACCESSORY WORK
10-9-8-7-6-5-4-3-2-1:
Strict Ring Dips
Weighted Sit Ups
MOVE 45
Buy In: 400m Run or 2 Minutes of Cardio
4 Rounds:
:30 Alt. Heel Touch
:30 Hollow Body Hold
30 Toe Taps
:30 Wall Sit
Cash Out: 400m Run or 2 Minutes of Cardio
