Paramus 10/3/17

GUERRILLA CROSSFIT

Gymnastics Strength/Core Training
Every minute on the minute for 10 minutes, superset:
Strict chin-ups
Strict Handstand push-ups/Hold or push-ups

Workout of the Day
100 Wallballs 20#/14#
100 Box jumps 24″/20″
*100m Run at the start and every 2 minutes

20 minute CAP.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 3 minutes:
Bike
Lateral shuffle
Row

Rest 1 minute

As many rounds as possible in 10 minutes:
10 Kettlebell swings
10 Goblet squats
10 Burpees
10 Kettlebell swings
10 Goblet lunges

Rest 2 minutes

Repeat.

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