Paramus 7/16/17

GUERRILLA CROSSFIT

Workout of the Day
1 Minute to complete:
10 Thrusters 75#/45#
*Max calorie row/bike in time remaining

Rest 1 minute

2 Minutes to complete:
10 Thrusters
10 Toes to bar
*Max calorie row/bike in time remaining

Rest 1 minute

3 Minutes to complete:
10 Thrusters
10 Toes to bar
20 Push-ups
*Max calorie row/bike in time remaining

Rest 1 minute

4 Minutes to complete:
10 Thrusters
10 Toes to bar
20 Push-ups
40 Russian kettlebell swings 24kg/16kg
*Max calorie row/bike in time remaining

Rest 1 minute

Repeat.

*Score Calorie Row/Bike ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
5 minutes to complete
25 Medball cleans (Teammate 1)
Plank (Teammate 2)
*Switch*
Then 200m (Together)
Max burpees in time remaining

Rest 1 minutes

5 Minutes to complete:
15 Calorie Row (Teammate 1)
Max Sit-ups (Teammate 2)
*switch*
Then 200m (Together)
Max burpees in time remaining

Rest 1 minute. Repeat 2x.

1 comment

    Angelo
    July 15, 2017 at 10:03 pm

    Oh boy. T2B, my favorite.

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