Paramus 9/26/16

GUERRILLA CROSSFIT

Strength Training
Strict pull-ups
3 x max reps

Fitness/Performance Workout of the Day
10-9-8-7-6-5-4-3-2-1
Power clean
Front squat
Push jerk
*20 minute cap.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
3 Rounds
Row/Bike/Run

Workout
Every 2 minutes for 8 minutes:
Calorie row 15(ladies) 20(men)
Max Push-ups

Rest 3 minutes/100m walk

Every 2 minutes for 8 minutes:
Run 200m
Max Ring pulls

Rest 3 minutes/100m walk

Every 2 minutes for 8 minutes:
Calorie Bike 10
Max Squats

Cool Down
Stretch

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