Paramus 9/14/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
8 Minutes to complete:
800m Run

Then immediately

As many rounds as possible in 20 minutes of:
20 Calorie row
15 Push-ups
10 Box jumps 24”/20”
5 Pull-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
1 minute row
30 seconds rest
1 minute lunges
30 seconds rest
Repeat

Workout
Row 10 minutes
0-3 Min: Warm-up/ 2:30 Pace (min/500m)
3-6 Min: Row/ 2:14 Pace
6-8 Min: Row/ 2:12 Pace
8-10 Min: Row/ 2:10 Pace

Rest 3 minutes/100m Walk

As many rounds as possible in 10 minutes:
10 Kettlebell swings
10 Goblet alternating lunges
10 Box jumps

Rest 3 minutes/100m Walk

Row 10 minutes
26-27 Min: Row/2:10 Pace (min/500m)
27-29 Min: Row/ 2:12 Pace
29-32 Min: Row/ 2:14 Pace
32-36 Min: Cool down/ 2:30 Pace

Cool down
Stretch

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