Paramus 10/23/17

GUERRILLA CROSSFIT

Gymnastics Strength/Core Training
Every minute on the minute for 12 minutes, alternate between:
Monkey bar sideways traverse or Strict pull-ups/Ring rows
Elbow plank
Hollow rock or hold

Workout of the Day
80 Hang power cleans 135#/95#
*10 Deadlifts, 10 Box jump overs (24″/20″), 100m sprint for every bar drop or movement stop.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 30 minutes:
50 Jumping jacks
5 Calorie Bike
40 Mountain climbers
5 Calorie Bike
30 Kettlebell swings
5 Calorie Bike
20 Goblet squats
5 Calorie Burpees
10 Burpees

*1 minute rest every 4 minutes.

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