Paramus 11/2/16

GUERRILLA CROSSFIT

Workout of the Day
As many rounds as possible in 20 minutes:
10 Sumo deadlift high pulls 95#/65#
10 Box jumps 24″/20″
10 Air squats
20 Double unders

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Bike/Movements

Workout
As many calories as possible in 5 minutes:
Bike (alternate all legs/all arms every 5 calories)

Rest 2 minutes

Every minute on the minute for 9 minutes:
10 Ring pulls
9 Sit-ups
8 Push-ups

Rest 2 minutes

As many calories as possible in 5 minutes:
Bike (alternate all legs/all arms every 5 calories)

Rest 2 minutes

Every minute on the minute for 9 minutes:
10 Dumbbell back step lunges
9 Supermans
8 Dumbbell press

Cool Down
Stretch

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