BFF
Friday, December 6th is Bring a Friend Friday!!
If you have a friend who is interested in coming to try a class at Inguz, bring them in this Friday…all classes are free. Just have them fill out a waiver at the link below.
https://crossfit-inguz.triib.com/kiosk/new/new-member/package/32662/
Strength
Overhead Complex
5 Sets: 1 Push Press + 2 Push Jerks
* 15 minutes to complete the 5 working sets (2-3 warm-up sets not included in working sets).
WOD
“Little Dipper”
For Time:
21-15-9
Push Jerks (135/95#)
Lateral Barbell Burpees
* Post time to the whiteboard.
MOVE 45
12 Minute AMRAP:
12 Calorie Bike
24 Mountain Climbers
12 Plate Ground to Overhead
Rest 1 Minute…
12 Minute AMRAP:
12 Calorie Bike
12 Squat Jumps
30 Jump Rope
After Party
1. Body Armor
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Row
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets
