INGUZ VIRTUAL CLASS SCHEDULE FOR WEDNESDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027
Noon CrossFit Class – 12:00pm: https://zoom.us/j/891192366
Afternoon CrossFit Class – 4:30pm: https://zoom.us/j/763834128
INGUZ WOD
“Kicking & Screaming”
20 Minute AMRAP:
10 Power Snatches (115/85#)
20 Overhead Squats (115/85#)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35#)
* Post rounds and reps completed to the whiteboard.
AFTER PARTY – Midline
3 Rounds Not For Time:
1,000 Meter Ski Erg
25 Weighted AbMat Sit-ups
Sub 4 Minute Any Machine For Ski Erg
MOVE 45
10 Minute AMRAP:
10 DB Bent Over Row (each arm)
10 Plank to Downward Dog Tap
10 Bird Dog Crunch (each side )
Rest 1 Minute…
4 Rounds (12 minutes):
(45 sec work : 15 sec rest)
Station 1: Sled Push
Station 2: Weighted Sit-ups
Station 3: Inchworm (no push-up)