Paramus 12/20/16

GUERRILLA CROSSFIT

Gymnastic/Core Training
Every minute on the minute for 8 minutes, alternate between:
3-5 Handstand push-ups or negatives/kick-ups/pike push-ups
Plank (hands 1 minute)

Strength Training
Back squat 3×5

Workout of the Day
As many rounds and reps as possible in 11 minutes:
7 Thrusters 95#/65#
7 Bar facing burpees

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
As many rounds as possible in 6 minutes:
10 Calorie Bike
Max battle rope (squat, lunges)

Rest 1 Minute

4 Minute EMOM, alternate between:
Plank
Sit-ups

Rest 1 minute

As many rounds as possible in 6 minutes:
10 Calorie row
Max push-ups

Rest 1 minute

4 Minute EMOM, alternate between:
Plank
Sit-ups

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