Paramus 11/28/17

GUERRILLA CROSSFIT

Gymnastics Skill/Core Training
40 seconds ON/20 seconds OFF for 12 minutes:
Handtand shoulder taps or Handstand hold/Plank shoulder taps
Hanging L-sit flutter kicks or floor hollow flutter kicks
Alternating rock to pistol or rock to stand

Workout of the Day
25 Ring dips or 40 box dips
50 Toes to bar
75 Wallballs 20#/14@#
1000m Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
20 seconds on/10 seconds off, rotate every minute for 9 minutes:
3 Point in and outs
2 Shuffles to drop lunge
1 Burpee to skater jumps

Rest 2 minutes

20 seconds on/10 seconds off, rotate every minute for 9 minutes:
3 Single arm kettlebell swings to squat (right/left)
2 Single arm kettlebell swings to press (right/left)
1 Slingshot to lunge

Rest 2 minutes

20 seconds on/10 seconds off, rotate every minute for 9 minutes:
3 Supermans to push-up
2 Air squats to jump squat
1 Half burpee to jumping jack