Paramus 3/5/17

GUERRILLA CROSSFIT

Workout of the Day
As many rounds and reps as possible in 5 minutes:
100m Run
5 Burpees
5 Strict presses 75#/45#

Rest 2 minutes

As many rounds and reps as possible in 7 minutes:
200m Run
7 Toes to bar
7 Push presses 95#/65#

Rest 2 minutes

As many rounds and reps as possible in 9 minutes:
400m Run
9 Burpee toes to bar
9 Push jerks 135#/95#

*Row option: 150m/250m/500m

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
‘Tabata’
Bench dips
Bulgarian split squat (alternate legs)
Dumbbell bench press
Seated curls (alternate arms)
Bench squat jumps
*2 minutes to complete a 150m Run after each movement

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