Paramus 11/9/16

GUERRILLA CROSSFIT

Workout of the Day
As many rounds as possible in 9 minutes:
10 Muscle snatches 75#/50#
15 Calorie Row/Bike

Rest 3 minutes

As many rounds as possible in 9 minutes:
10 Toes 2 bar or V-ups
15 Calorie Row/Bike

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Jumping jacks
Inch worms
100m Run

Workout
6 Rounds (30 Minutes)
20 Seconds work / 10 Seconds rest
1 Minute battle ropes
1 Minute plank with alternating shoulder taps
1 Minute box jumps/step-ups
1 Minute plank with alternating knees to elbows
1 Minute dumbbell presses
*Rotate stations after every minute.

Cool Down
Stretch

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