INGUZ Fitness + Nutrition
Inguz Update: 12 Heroes at CrossFit Inguz is on Saturday, October 9th. Full details can be found at the link HERE.
INGUZ WOD
“WALKING ON SUNSHINE”
5 Rounds
4 Minute AMRAP:
30/21 Calorie Row or 21/17 Calorie Bike or 400 Meter Run
21 Kettlebell Swings (53/35#)
Max Wall Walks (Rx+ Max Distance Handstand Walk)
Rest 3 Minutes Between Rounds
* Post total number of wall walks (or total distance handstand walk) completed to the whiteboard.
ACCESSORY WORK
3 Sets for Quality:
500m Row
15 Banded Good Mornings
12 Kettlebell Goblet Alternating Reverse Lunges
9 Band Pull Aparts (0:05 eccentric)
MOVE 45
With a 25 Minute Running Clock…
3 Rounds:
20 Calf Raises
15 DB Stiff Legged Deadlifts
* Deadlifts should be slow and controlled on the way down, explode on the way up.
Rest 2 Minutes…
AMRAP in Time Remaining:
60 Jump Rope
20 DB Reverse Lunge
10 Plank Up/Down
20 DB Push Press
