Bring a Friend Friday
Inguz Update: Know someone that might be interested in trying out a class at INGUZ?! Friday, September 3rd is “Bring a Friend Friday”…all classes are free!!
If you have someone who would like to try a class please send an email to info@crossfitinguz.com, or text us at 860-326-6315, with the class time they’d like to attend so we can get them signed up for a class this Friday!!
INGUZ WOD
“GWEN & WHERE?”
For Time:
27/21 Bike Calories, 500 Meter Row, or 400 Meter Run
15 Unbroken Clean and Jerks (115/85#)
27/21 Bike Calories, 500 Meter Row, or 400 Meter Run
12 Unbroken Clean and Jerks
27/21 Bike Calories, 500 Meter Row, or 400 Meter Run
9 Unbroken Clean and Jerks
27/21 Bike Calories, 500 Meter Row, or 400 Meter Run
Every Additional Break:
Penalty Lap: 15/12 Calorie Bike, 250 Meter Row, 200 Meter Run
* There is a 20 minute time cap on this workout. Post time to complete to the whiteboard.
ACCESSORY WORK (BEYOND THE 60)
3 Sets for Quality:
7 Supinated Grip Feet Elevated Ring Rows (:01 Pause at Top of Each Row)
7 Double Dumbbell Hammer Curls
7 Romanian Deadlifts
Rest as Needed
MOVE 45
3 Minutes On 1 Minute Off For 4 Rounds:
30 Jump Ropes
15 Kettlebell Swings
5 Kettlebell Goblet Squats
Directly Into…
3 Minutes On 1 Minute Off For 3 Rounds:
5 Half Burpees
10 Kettlebell Thrusters (5 Each Side)
30 Jump Ropes
