Paramus 11/16/16

GUERRILLA CROSSFIT

Workout of the Day
1 Squat clean
5 pull-ups
100m Run
2 Squat cleans
5 pull-ups
100m Run
3 Squat cleans
5 pull-ups
100m Run
..and so on for 20 minutes

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Shoulder and hip mobility

Workout
1 Minute push-up (slow down/explode up)
2 Minute pause squat ladder (add 1 sec pause each rep)
Rest 1 minute

1 Minute push-up to pike pushup
2 Minute step up to reverse lunge/alternate at 1 min mark
Rest 1 minute

Tabata Bike/Row

1 Minute plank
2 Minute skate to lateral lunge
Rest 1 minute

1 Minute 30 sec pulse push-up/30 sec push-up
2 Minute step stinger/alternate at 1 min mark
Rest 1 minute

Tabata Bike/Row

Cool Down
Stretch

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