INGUZ Fitness + Nutrition
Inguz Update: Know someone that might be interested in trying out a class at INGUZ?! Friday, May 5th is “Bring a Friend Day”…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
“Equalizer”
3 Rounds For Quality:
2:00 Cardio Choice
20 Dumbbell Floor Press
2 Rope Climbs Rx+ (Legless Rope Climbs)
1:00 Cardio Choice
12/12 Single Arm Supported Dumbbell Rows
2 Rope Climbs Rx+ (Legless Rope Climbs)
:30/30 Banded Plank Pulls
* There is 30 minute time cap on this wod.
EXTRA CREDIT
Murph Prep
6 Sets:
300 Meter Run
5 Pull-Ups or Ring Rows
10 Push-Ups or Elevated Push-Ups
15 Air Squats
*Rest 1:00 between sets.
*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
MOVE 45
21 Minute EMOM
MIN 1 – :45 Alt Cossack Squats
MIN 2 – :45 Cardio Choice
MIN 3 – :45 Sit-Ups
Core Finisher:
5 Rounds
:30 Bicycle Crunches
:30 Glute Bridge Hold
