INGUZ Fitness + Nutrition
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
“Kelly Rowland”
For Time:
50/35 Calorie Row or 40/30 Calorie Bike
3 Rounds of “Kelly”
50/35 Calorie Row or 40/30 Calorie Bike
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20″)
30 Wallballs (20/14#)
* There is a 30 minute time cap on this workout. Post time or reps remaining to the whiteboard.
AFTER PARTY – Body Armor
3 Sets: 8 Barbell Strict Presses
3 Sets: 12 Weighted Ring Dips
3 Sets: 16 Weighted Glute Bridges
Rest as Needed Between Sets
MOVE 45
With a 25 Minute Clock…
3 Rounds:
20 Alt. Weighted Side Lunge
10 Single Arm RDL + Row (10 each side)
20 Alt. Overhead Reverse Lunge
Directly Into…
AMRAP in Time Remaining:
40 High Knees
30 Bear Pose Alt. Knee Taps
20 Jumping Jacks
10 Plank Double Knee Tap
