Paramus 10/7/16

GUERRILLA CROSSFIT

Strength Training
Bench 2×5, 1x max reps

Fitness/Performance Workout of the Day
10 Strict Handstand push-ups or 20 push-ups
20 Toes to Bar
30 Box jump overs 24″/20″
40 Pull-ups
50 Wallballs
60 Double unders (120 singles)
70 Kettlebell swings 24kg/16kg
800m Run

Post results to Wodify.


Warm-up
2 Rounds
1 Minute tabata mountain climbers
1 Minute tabata supermans
1 Minute plank

Workout
Minute 1: 10 Ball slams
Minute 2: 10 Box jumps
Minute 3: 11 Ball slams
Minute 4: 11 Box jumps
Minute 5: 12 Ball slams
And so on for 10 minutes

*If at any point you cannot complete the required reps within the minute, restart from 10.

Rest 3 minutes/100m walk

Minute 1: 10 Push-ups
Minute 2: 10 Ring pulls
Minute 3: 11 Push-ups
Minute 4: 11 Ring Pulls
Minute 5 12 Push-ups
And so on for 10 minutes

*If at any point you cannot complete the required reps within the minute, restart from 10.

Rest 3 minutes/100m walk

5 Minute Max effort Bike or Row

Cool Down
Stretch

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