Paramus 11/14/16

GUERRILLA CROSSFIT

Strength Training
Thruster 1RM

Workout of the Day
Every 4 minutes for 16 minutes:
400m Row
*Man Makers in time remaining 45#/25#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

 

 

Warm-up
90 Second bike
90 Second row

Workout
5 Minutes to complete
21/15 Calorie Bike
21/15 Burpees
21/15 Calorie Row

Then
Tabata Dumbbell ground to overhead

4 Minutes to complete
15/10 Calorie Bike
15/10 Burpees
15/10 Calorie Row

Then
Tabata Dumbbell squat

3 Minutes to complete
9 Calorie Bike
9 Burpees
9 Calorie Row

Then
Tabata Dumbbell ground to overhead

Cool Down
Stretch

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