Paramus | 01-30-2018 | WOD

GUERRILLA CROSSFIT

Gymnastics Skill/Core Training
Every minute on the minute for 10 minutes, alternate between:
Hanstand hold or plank
L-sit or high knee hold

Workout of the Day
Crossfit Open Workout 14.4
As many reps as possible in 14 minutes:
60 Calorie row
50 Toes to bars (Scale, 50 V-ups)
40 Wallballs 20#/14#
30 Power cleans 135#/95#
20 Muscle-ups (Scale, 20 Pull-ups & 20 Push-ups)

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Cardio/Strength (Kettlebell)
2 minutes:
Bike/Row/Ski

Rest 1 minute

As many rounds as possible in 8 minutes:
10 Sumo deadlifts
10 Pendlay pulls
10 Sumo deadlift high pulls
30 Kettlebell swings

Rest 1 minute

2 minutes:
Bike/Row/Ski

Rest 1 minute

As many rounds as possible in 8 minutes:
10 Goblet squats
10 Goblet lunges
10 Press (5 right, 5 left)
30 Kettlebell swings

Rest 1 minute

2 minutes:
Bike/Row/Ski