Paramus 7/21/17

GUERRILLA CROSSFIT

Strength Training
Bench Press
2×5, 1×5+

Workout of the Day
As many rounds and reps as possible in 12 minutes:
20 Alternating dumbbell snatches 45#/25#
10m Walking dumbbell lunges
20 Dumbbell step-ups 45#/25#
10m Walking dumbbell lunges

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
30 seconds:
Burpees
1 minute:
Air squats
90 seconds:
Ball slams
2 minutes:
Row/Bike
3 minutes to complete:
300m Run

30 seconds:
Half burpees
1 minute:
Plank jacks
90 seconds:
Sit-ups
2 minutes:
Row/Bike
3 minutes to complete:
300m Run

Repeat.

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