Paramus 11/28/16

GUERRILLA CROSSFIT

Strength Training
Clean and jerk 1RM

Workout of the Day
Death by Burpee

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
3 Rounds
20 Seconds jumping squats
20 Seconds air squats

1 Minute rest

3 Rounds
20 Seconds mountain climbers
20 Seconds bear crawl

1 Minute rest

3 Rounds
20 Seconds step up jumps
20 Seconds step ups

1 minute rest

3 rounds
20 Seconds pace row
20 Seconds max row

1 minute rest

3 Rounds
20 Seconds burpees
20 Seconds plank

1 Minute rest

3 Rounds
20 Seconds jumping split lunge
20 Seconds lunge

1 Minute rest

3 Rounds
20 Seconds Sit-ups
20 Seconds Hollow rock

1 minute rest

3 rounds
20 Seconds pace bike
20 Seconds max bike

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