Paramus 9/18/17

GUERRILLA CROSSFIT

Gymnastics Strength/Core Training
Every minute on the minute for 12 minutes, alternate between:
Strict Chin-ups/Ring rows
Hollow hold
Strict toes to bar/knees ups/v-ups
Superman hold

Workout of the Day
3 Rounds
15 Sumo deadlift high pulls 95#/65#
30 Double unders/60 Singles
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45 Broad jumps 6’/4′
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3 Rounds
15 Push press 95#/65#
30 Double unders/60 Singles

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
20 seconds Dumbbell bench press
20 seconds Dumbbell close bench press
20 seconds Dumbbell seated curls
20 seconds Dumbbell seated shoulder press
20 seconds Dumbbell tricep press
20 seconds Dumbbell row

Rest 1 minute

20 seconds Jumping jacks
20 seconds Air squats
20 seconds Seal jacks
20 seconds Lunges
20 seconds Mountain climbers
20 seconds Elbow to push-up plank
20 seconds Plank kick outs
20 seconds Burpees
20 seconds Broad jumps

Rest 1 minute

Repeat 3x, for a total of 4 rounds.

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