INGUZ AT HOME
INGUZ VIRTUAL CLASS SCHEDULE FOR WEDNESDAY
Morning CrossFit Class – 10:00am: https://zoom.us/j/202832027
Kids PE Class – 11:00am: https://zoom.us/j/891192366
Afternoon CrossFit Class – 4:30pm: https://zoom.us/j/763834128
BOOK A FREE YOGA CLASS: https://www.baptistepoweryogagroton.com/class-schedule
INGUZ AT HOME WOD
“Macho Taco”
5 Rounds x 3 Minute AMRAP:
60 Double Unders
20 Jumping Lunges
Max Rounds of “Macho Man” (50’s/35’s Dumbbell or 135/95# Barbell)
Rest 1 Minute Between Rounds
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
* If using one dumbbell alternate arms after each movement.
BODY ARMOR
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts
Tempo = Fast Up…3 Seconds Down
MOVE 45 AT HOME
With a 25 Minute Clock…
4 Rounds:
12 Front Raises
12 Single Arm Strict Press (each side)
12 Tricep Extensions
Rest 2 Minutes…
AMRAP in Remaining:
10 Half Burpee + Tuck Jump
20 Down Dog Toe Taps
10 Windmills (5 each side)
