Paramus 12/22/16

GUERRILLA CROSSFIT

Gymnastics/Core Training
Every minute on the minute for 9 minutes, alternate between:
Static Ring hold/Box hold
T Plank right
T Plank left

Workout of the Day
20 Rounds
5 Wallballs 20#/14#
4 Box jumps
3 Push-ups
2 Strict chin-ups or 1 Muscle-up
100m Run (inside or outside)

Post results to Wodify.


GUERRILLA HIIT (high Intensity Interval Training)

Workout
8 minute AMRAP:
10 Calorie bike
10 DB Thrusters

Rest 2 minutes

8 Minute AMRAP:
12 Burpees
12 Alternating lunges

Rest 2 minutes

8 Minute AMRAP:
15 Calorie Row
15 Kettlebell swings

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