Paramus 6/30/17

GUERRILLA CROSSFIT

Gymnastics Skill/Core Training
Every minute on the minute for 15 minutes, alternate between:
Skin the cats or Strict toes to bar/straight leg lifts or V-ups
Strict rings dips or box dips
Plank
*No measure/score, slow and controlled. Focus on skill and technique.

Workout of the Day
As many reps as possible in 10 minutes:
30-25-20-15-10-5
Russian kettlebell swings 24kg/16kg
Box jump overs 20″
*Max air squats in time remaining

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 5 minutes:
10 Calorie row
10m Broad jumps
10 Burpees
10m Broad jumps

Rest 1 minute

As many rounds as possible in 5 minutes:
10 Ball slams
10m Bear crawl
10 Box jumps
10m Bear crawl

5 minutes to complete:
400m Run

Repeat.

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