Paramus 3/7/17

GUERRILLA CROSSFIT

Gymnastics Skill/Core Training
Every minute on the minute for 10 minutes, alternate between:
2 Skin the cat or 5 Strict toes 2 bar
Plank

Strength Training
Deadlift 5RM

Workout of the Day
10 minutes to complete:
15 Russian kettlebell swings 32kg/24kg
20 Box jump overs 24″/20″
25 Russian Kettlebell swings
30 Box jump overs
35 Russian kettlebell swings
40 Box jump overs
*Max push-ups in time remaining
Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 25 minutes
Bike Watts (Men 300-350, Women 200-250)
15 Push-ups
20 Squats
25 Sit-ups

*Choose a minimum wattage.
Once you fall below the wattage chosen, perform 1 round of 15 push-ups, 20 squats, and 25 sit-ups.
Repeat

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