INGUZ Fitness + Nutrition
**CHRISTMAS WEEK HOURS AT INGUZ**
All slots must be reserved through the TRIIB app
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Friday, December 24th
7:30 am – CrossFit
9:00 am – CrossFit
10:30 am – CrossFit
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Saturday, December 25th
CLOSED – MERRY CHRISTMAS!!!
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INGUZ WOD
“Pump Fake”
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Floor Press (50’s/35’s)
After Each Set:
10 Dumbbell Drags (50’s/35’s)
* Post time completed to the whiteboard. There is a 25 minute time cap.
ACCESSORY WORK
Deadlift:
1 Set of 3 @ 60%1RM
1 Set of 3 @ 68% 1RM
2 Sets of 8 @ 73% 1RM
1 Set of 8+ @ 68% 1RM
*Leave 1-2 reps in the tank on max set.
MOVE 45
“12 Days of MOVE”
1 Wall Walk
2 Double DB Russian Swings
3 Double DB Front Squats
4 Double DB Push Press
5 Double DB Thrusters
6 Double DB Deadlift
7 Calorie Bike
8 Step-Ups
9 Burpees
10 Reverse Lunges
11 Plank Jacks
12 Tuck Ups
