Paramus 10/26/16

GUERRILLA CROSSFIT

Workout of the Day
Teams of 2
40 Calorie bike/ 40 cal row/400m run (time keeper)
As many rounds as possible:
6 Push jerks 135#/95#
8 Bar facing burpees
10 Pull-ups
Then
80 Air squats (together)

*Teammate 1 bikes as Teammate 2 completes as many rounds as possible then switch.
*Teammates continue AMRAP where left off.
*Teammates each complete bike,row and run.
*Teammates complete air squats together.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Row
5 x 6 count burpee

Workout
Rotate every minute on the minute for 30 minutes:
Row
Battle Ropes
Ring Rows
Air squats
Rest 1 Minute

Cool Down
Stretch

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