Paramus 11/22/16

GUERRILLA CROSSFIT

Strength Training
Push/Split jerk 1RM

Workout of the Day
500m Row
Rest (exact row time)

Repeat 3x for a total of 4 Rounds.
Work=Rest ratio.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Bike/Jumping jacks/inch worms

Workout
9 minute AMRAP:
10 Calorie bike
20 Kettlebell swings
30 Mountain climbers

Rest 2 minutes

9 Minute, Alternate:
Side shuffle
Roving plank
Broad jump

Rest 2 minutes

9 minute AMRAP:
5 DB Ground to overhead (each arm)
10 Push-ups
15 Air squats

Cool Down
Stretch

Leave a Reply

Select Your Gym