Paramus 12/29/17

GUERRILLA CROSSFIT

Gymnastics Strength/Skill Training
Every minute on the minute for 10 minutes, alternate between:
Handstand negatives or Kick-up holds (3 secs)/Push-up negatives
Strict chin-ups or Ring rows

Workout of the Day
As many rounds as possible in 9 minutes:
12 Calorie Row/Bike
29 Wallballs 20#/14#
17 Deadlifts 185#/115#

Rest 2 minutes
Repeat.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
1 minute:
Row

No Rest

30 Seconds:
Ring rows

Rest 30 seconds

2 minutes:
Team tire flip (conga line)

Rest 30 seconds

30 seconds:
Burpees

No Rest

1 minute:
Wallballs

Repeat 4x. Total of 5 rounds.