Paramus 10/19/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
800m Run
80 Double Unders
8 Muscle-ups or 12 Strict chin-ups
400m Run
40 Thrusters 95#/65#
4 Muscle-ups or 8 Strict chin-ups
200m Run
20 Double Unders
2 Muscle ups or 4 Strict chin-ups
100m Run
10 Thrusters 95#/65#
1 Muscle-up or 2 Strict chin-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
2 Rounds
Tabata jumping jax
Tabata mountain climbers

Workout
5 Rounds
30 Seconds row
30 Seconds rest
30 Seconds bike
30 Seconds rest

As many rounds as possible in 10 minutes:
10 Dumbbell goblet squat
15 Dumbbell ground to overhead
200m Sprint

5 Rounds
30 Seconds sit-up
30 Seconds supermans
1 Minute plank

Cool Down
Stretch

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