Paramus 6/26/17

GUERRILLA CROSSFIT

Workout of the Day
Teams of 2
‘Superset Tabata’
Bench
Back Squat

Rest 2 minutes

‘Superset Tabata’
Bike
Strict Chin-ups/Ring rows

Rest 2 minutes

‘Superset Tabata’
Russian kettlebell swings
Sit-ups

*Teammate 1 starts on Bench. Teammate 2 starts on Back Squat (platforms next to each other).
*Perform 20 seconds of max reps then switch (10 seconds of transition time). Continue to go back and forth until 8 minutes is complete.
*Choose a weight that both teammates can do without racking the bar within the 20 seconds of work. Light weight=More reps, Heavy weight=Less reps.
*Same back and forth sequence for the Bike/Chin-ups and Kettlebell swings/Sit-ups
*No measure/score, team up and have fun.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
30 minutes to complete:
10-9-8-7-6-5-4-3-2-1
Dumbbell thrusters
Burpees
Dumbbell lunges

*10 Calorie row after each round
**Max row in time remaining

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