Paramus 9/28/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
400m Run
then
4 Rounds
20 Hang power cleans 95#/65#
10 Bar facing burpees
20 Pull-ups
50 Double unders (150 singles)
then
400m Run

*RX+: HPC 115#/80#, Chest to bar pull-ups.

Post results the Wodify.


GUERRILLA HIIT (High Intensity Interval Trainiing)

Warm-up
2 Minutes tabata jumping jax
2 Minutes slam balls

Workout
Teams of 3 alternate stations after each 200m for 10 minutes:
Battle rope
Box jumps
100m Sprint

400m Group walk

Teams of 3 alternate stations after each 200m for 8 minutes:
Slam balls
Sit-ups
100m Sprint

200m Group walk

Teams of 3 alternate stations after each 200m for 6 minutes:
Push-ups
Ring pulls
100m Sprint

Cool Down
Stretch

Leave a Reply

Select Your Gym