Paramus 5/3/17

GUERRILLA CROSSFIT

Workout of the Day
100m Team tire flip
90 Russian kettlebell swings 24kg/16kg
800m Run
70 Sit-ups
60 Goblet squats 24kg/16kg
50 Pull-ups
400m Run
30 Ring dips or box dips
200m Run
10 Muscle-ups or 10 Strict pull-ups/push-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
30 Minutes
30 seconds / 20 seconds / 10 second transition
Dumbbell thrusters/air squats
Dumbbell step-ups/box jumps or step-ups
Devils press/Burpees
Sit-up press/Sit-ups
Rest

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