Paramus 3/8/17

GUERRILLA CROSSFIT

Workout of the Day
400m Run
20 Sumo deadlift high pulls 95#/65#
20 Ring dips or Box dips
20 Pull-ups
20 Pistols or Front rack lunges 95#/65#
800m Run
20 Sumo deadlift high pulls 95#/65#
20 Ring dips or Box dips
20 Pull-ups
20 Pistols or Front rack lunges 95#/65#
400m Run

Row option: 500m/1000m/500m

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

10 seconds push-ups
10 second rest
20 Seconds mountain Climbers
10 second rest
30 Seconds burpees
10 second rest
40 seconds russian twists
10 second rest
50 Seconds sit-ups
10 second rest
60 Seconds squats
10 second rest
70 Seconds butt kickers
10 second rest
80 Seconds jumping jax
10 second rest
90 Seconds high knees
10 second rest
100 Seconds plank

REST 1 Minute
REPEAT

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