INGUZ Fitness + Nutrition
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Thursday, November 11th – Veterans Day
Inguz Open for Regular Hours
Hero Workout: Partner “Manion”
Saturday, November 13th – Adjusted Class Times
7AM – CrossFit
8AM – MOVE 45
9AM – CrossFit
Hero Workout: “Chad”
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INGUZ WOD
“Fluffy”
8 Minute AMRAP:
Max Calorie Bike/Row
Rest 2 Minutes…
8 Minute AMRAP:
1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders
…and so on…
Add 10 Double Unders Every Round
Rest 2 Minutes…
8 Minutes to:
Establish 5RM Deadlift
*Post total calories, total rounds and reps, and heaviest load to the whiteboard.
ACCESSORY WORK
4 Sets for Quality
12 Single Dumbbell Single Leg Deadlifts
1:00 Hollow Hold
0:30 Superman Raises
MOVE 45
8 Minute EMOM
3 Burpees + 10 Air Squats
1 Minute Rest
8 Minute EMOM
3 Burpees + 10 DB Push Press
1 minute Rest
Core Finisher
2 Rounds
:30 Superman Hold
:30 High Plank
*No rest between movements.
