Paramus 4/13/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 12 minutes, alternate between:
30 seconds ON/30 seconds OFF
Dumbbell bench press
Pendlay row

Workout of the Day
As many rounds as possible in 7 minutes:
10 Toes to bar
100m Run

Rest 2 minutes

As many rounds as possible in 7 minutes:
1 Rope climb
100m Run

Post results of the Day.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
With an 8 minute clock teammates alternate after every 12 wallball reps.
Wallballs
Battle ropes

Rest 2 minutes

With an 8 minute clock teammates alternate every 10 calories on the row.
Row
Ball slams

Rest 2 minutes

With an 8 minute clock teammates alternate every 8 calories on the bike.
Bike
Dumbbell lunges

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