Grace

 

All teams must be registered for the 2020 Inguz Nation Throwdown by Sunday February 2nd to receive a t-shirt.
You can sign up through the link below.

https://crossfit-inguz.triib.com/events/2020-inguz-nation-throwdown/

 

WOD

“Buckle Up”

5 Minute AMRAP:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes…

5 Minute AMRAP:
100’ Single Dumbbell Walking Lunge (50/35#)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes…

5 Minute AMRAP:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

* Post total calories completed across the three rounds to the whiteboard.

 

MOVE 45

10 Minute AMRAP:
20 Lunge Hold Isolated Front Calf Raise (20 each leg)
20 Cossack Squats
20 Single Leg Glute Bridge (20 each leg)

2 Minute Rest…

12 Minute AMRAP:
10 Pause Jump Squats (2 second pause in the bottom of the squat)
10 Reverse Plank Alternating Knee Drives
20 Plank Jacks

 

After Party

1. Body Armor
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups