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
“You Up?”
0:00 – 10:00
10 Minute AMRAP:
1 Burpee Box Jump (24″/20″)
1 Push Jerk (115/85#)
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerks
…
Continue adding 1 rep per round.
10:00 – 18:00
Build to Heavy Single Push Jerk
*Post rounds and reps from part one and heaviest load from part 2 to the whiteboard.
ACCESSORY WORK
Strict Press:
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%
5 Sets for Quality:
5 HSPUs or Double Dumbbell Push Press
1 Minute on Any Machine
30ft Handstand Walk or 6 Wall Walks
MOVE 45
Tabata
8 Rounds :20 work :10 rest
Knee Slides
Surrenders
Leg Raises
Burpees
*Rest 1 minute between each movement.
