Paramus 12/11/17

GUERRILLA CROSSFIT

Gymnastics Skill/Core Training
Every minute on the minute for 10 minutes, alternate between:
Skin the cat or Strict toes to bar/Knees-up/V-ups
Plank (elbows)

Workout of the Day
5 Rounds
10 Power cleans 155#/105#
10 Burpee box jumps 24″/20″

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
‘Reverse Tabata’
(10 seconds work/20 seconds hold)
Plank jacks/Plank hold (2 minutes)
Jump squats/Squat hold (2 minutes)
Bike (4 minutes)
Supermans/Superman hold (2 minutes)
Tuck-ups/Hollow hold (2 minutes)
Bike (4 minutes)
Dumbbell lunges/Dumbbell side hold (2 minutes)
Dumbbell press/Dumbbell overhead hold (2 minutes)
Bike (4 minutes)