Paramus 2/21/17

GUERRILLA CROSSFIT

Gymnastic Skill Training
Muscle-up or Kipping Pull-up Progression/Practice

Workout of the Day
As many rounds and reps as possible in 3 minutes:
9 Deadlifts 225#/135#
6 Box jumps 30″/24″
3 Handstand push-ups or 6 push-ups

Rest 1 minute.
Repeat 4x for a total of 5 Rounds.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Work=Rest Ladder
10 seconds/20 seconds/30 seconds/20 seconds/10 seconds
Bike
Burpees
Kettlebell swings

Rest 3 minutes

Row
Supermans
Ball slams

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