Paramus 7/30/17

GUERRILLA CROSSFIT

Strength Training
30 Seconds On/30 Seconds Off for 10 minutes, alternate between:
Dumbbell Bench Press
Strict Chin-ups

Workout of the Day
30 Man Makers 45#/25#
*300m Dumbbell farmers carry at the start and every 5 minutes

**Penalty: Add 1 Man Maker for every dumbbell drop during 300m carry

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 8 minutes:
400m Run
20 Burpees
400m Run
*Max burpees in time remaining

Rest 2 Minutes

As many reps as possible in 8 minutes:
25 Calorie row
50 Air squats
25 Calorie row
*Max air squats in time remaining

Rest 2 Minutes

As many reps as possible in 8 minutes:
20 Calorie bike
40 Alternating lunges
20 Calorie bike
*Max lunges in time remaining

Leave a Reply

Select Your Gym