Paramus 10/5/16

GUERRILLA CROSSFIT

Fitness/Performace Workout of the Day
As many reps as possible in 21 minutes:
10 G.I. Janes or 10 burpees & pull-ups
20 Ring dips or push-ups
30 Russian kettlebell swings 32kg/24kg
40 Calorie row
400m Run
40 Calorie bike
30 Russian kettlebell swings 32kg/24kg
20 Ring dips or 20 push-ups
10 G.I. Janes or 10 burpees & pull-ups
*Max air squats in time remaining.

*Score air squats ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Rope/Bike/Row

Workout
4 Rounds
1 Minute Row
30 seconds Rest
1 Minute Bike
30 seconds Rest
then
1 minute rest
then
5 Rounds
30 Seconds ring pulls
30 Seconds jump rope
30 Seconds push-ups
30 Seconds jump rope
30 Seconds squat
30 Seconds jump rope
1 Minute rest

Cool Down
Stretch

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