Paramus 7/14/17

GUERRILLA CROSSFIT

Gymnastics Strength Training
40 seconds ON/20 seconds OFF for 10 minutes, alternate between:
Strict chin-ups
Handstand hold or plank

Workout of the Day
400m Row
80 Double Unders (160 singles)
40 Wallballs 20#/14#
800m Row
40 Wallballs
80 Double Unders
400m Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
20 seconds ON/10 seconds OFF, alternate every minute for 40 minutes:
Bike/row
Box jumps
Mountain climbers
1/2 burpees
Air squats
Lunges
Ball slams
Rest 1 minute

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