Paramus 2/13/17

GUERRILLA CROSSFIT

Strength Training
Strict pull-ups
3 x max reps

Workout of the Day
27-21-15-9
Calorie row
Dumbbell thrusters 45#/25#

Rx+: 50#/35#

Post results to Wodify.


GUERRILLLA HIIT (High Intensity Interval Training)

Workout
As many rounds and reps as possible in 30 minutes.
1 minute rest every 3 minutes

100 Jumping jax
90 Kettlebell swings
80 Mountain climbers
70 squats
60 single leg box hops (30 each leg)
50 Ring pulls
400m Row
30 Burpees
20 Goblet squats
10 Calorie bike

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