Paramus 2/10/17

GUERRILLA CROSSFIT

Strength Training
Pendlay Row
3×10

Workout of the Day
5 Rounds
10 Toes to Bar
5 Squat cleans 155#/105#
10 Box jumps 24″/20″
5 Strict handstand push-ups or 10 Push-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 10 minutes, alternate between:
Max calorie row
Dumbbell thrusters

Rest 2 minutes

10 minute AMRAP:
10 Burpees
30 ft walking lunges
10 Box jumps
30ft walking lunges

Rest 2 minutes

6 Minute core work: 45 sec on/15 sec off
Plank (hands)
Superman
Hollow
T plank (r,l)
Plank (elbows)

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