Paramus 1/30/17

GUERRILLA CROSSFIT

Gymnastics Skill/Core Training
3 x Ring or box max hold (top position)

Strength Training
Back Squat 20 Rep Max (80%-85% of 3×5)

Workout of the Day
As many reps as possible in 11 minutes:
2 Push jerks 135#/95#
2 Lateral bar burpees
4 Push jerks
4 Lateral bar burpees
6 Push jerks
6 Lateral bar burpees
and so on…

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
1 Minute row
1 Minute box jumps
1 Minute push-ups
1 Minute squats
1 Minute kettlebell swings
1 Minute rest

Repeat 4x

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