Paramus 1/23/16

GUERRILLA CROSSFIT

Gymnastics Skill/Strength Training
Every minute on the minute for 10 minutes, complex:
1 Pull-up + 1 Toes to bar + 1 Bar muscle-up
Scale:
1 Pull-up + 1 Toes 2 bar (knees up) + 1 Chest to bar pull-up (chin)
6 Superman/hollow swings or 6 Strict ring rows

Workout of the Day
2 minutes to complete:
5 Man makers 45#/25#
*Max double unders/singles in time remaining.

Rest 2 minutes. Repeat 4x for a total of 5 Rounds.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
8 Rounds
20 Sec dumbbell overhead lunge
30 Sec dumbbell ground to overhead
10 Sec rest

20 Sec sit-ups
30 Sec plank
10 Sec rest

20 Sec static squat hold
30 Sec squats

1 Minute rest

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