Paramus 11/10/16

GUERRILLA CROSSFIT

Workout of the Day
Alternate for 24 minutes:
Min 1, Max Shoulder to Overheads 135#/95#
Min 2, Max Strict chin-ups or Rope climbs
Min 3, Max Kettlebell swings 24kg/16kg
Min 4, Rest

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Bike/Row/Jump rope

Workout
8 minute amrap:
10 Calorie Bike
10 V-ups

Rest 2 minute

8 minute amrap:
15 Calorie row
15 KB sumo high pulls

Rest 2 minutes

8 minute amrap:
20 Double unders/40 singles
20 Air squats

Cool Down
Stretch

Leave a Reply

Select Your Gym