INGUZ Fitness + Nutrition
**INGUZ HOLIDAY PARTY THIS FRIDAY**
The CrossFit Inguz Holiday Party is this Friday, December 16th starting at 6:00pm at The Malted Barley in their upstairs banquet room. Tickets can be purchased in advance at CrossFit Inguz or at the door ($10 per person, cash only). There is a cash bar, with light snacks provided. In addition the full menu from the Barley is available for order.
THERE WILL BE NO 5:30PM CLASS ON FRIDAY DUE TO THE PARTY
SKILL WORK
On a 10:00 clock…
Rope Climb Practice
INGUZ WOD
“The Goblet of Fire”
21 Minute EMOM:
MIN 1 – 50 Double Unders
MIN 2 – 16 Alternating Dumbbell Goblet Lunge (Heavy)
MN 3 – :50 Max Rope Climbs
* Option to increase by 5 double unders each round. Score is total rope climbs.
MOVE 45
IN TEAMS OF 2…
AMRAP 25
500m Row
75 Russian KB Swings
40 Synchro Sit-Ups
*Split the row. One person works at a time on KB swings. While one partner is performing KB swings the other holds a forearm plank. Partners complete sit-ups synchronized for 40 reps total.
