Paramus 3/31/17

GUERRILLA CROSSFIT

Strength Training
Back squat
2×5, 1×5+

Workout of the Day
3 Rounds
500m Row
40 Sit-ups
30 Ball slams 20#/15#
20 Shoulder to overhead 95#/65#
10 Pistols or Front rack lunges

Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
Teammates rotate after each run/row/bike

As many rounds as possible in 8 minutes
100m Run
Max push-ups

2 Minute rest

As many rounds as possible in 8 minutes
10 Calorie row
Max squats

2 Minute rest

As many rounds as possible in 8 minutes
10 Calorie bike
Max Dumbbell ground to overhead

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