Paramus 4/5/17

GUERRILLA CROSSFIT

Strength Training
Back squat 3×5

Workout of the Day
3 minutes to complete:
1 Round
12 Calorie row
24 Wallballs 20#/14#

Rest 1 minute

6 Minutes to complete:
2 Rounds
12 Calorie row
24 Wallballs

Rest 2 minutes

9 Minutes to complete:
3 Rounds
12 Calorie row
24 Wallballs

*Max Medball step-ups (20″ box) in time remaining (each section)

Score Medball step-ups ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
30 minute clock:
Teammate 1:
10 Burpees
20 Jumpings jacks
30ft Broad jump
40 Mountain climbers
30ft Walking lunges
20 Air squats
10 Burpees

Teammate 2:
Max Row

*Rest 1 minute after each switch.

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