Paramus 10/12/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
5-10-15-20-15-10-5
Sumo deadlift high pulls 75#/50#
Hand release push-ups
Ball slams 20#/15#
*200m run after each round

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 x 2 count squat
10 x 2 count superman
5 x 6 count burpee
1 x 1 minute plank

Workout
Teams of 2
Complete as many rounds and reps as possible in 24 minutes with a 3:1 work rest ratio.
10 Slam balls
10 Push-ups
10 Box jumps or step ups
20 Sit-ups
20 Kettlebell swings
20 Lunges

Cool Down
Stretch

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