Paramus 8/11/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
3 Deadlifts
*Increase weight each set maintaining good mechanics

Workout of the Day
Teams of 3
As many calories as possible in 15 minutes:
Teammate 1:
12 Calorie Bike (time keeper)
Teammate 2:
Max Dumbbell ground to overhead
Teammate 3:
Plank
*Rotate stations every 12 calories.

Score Team calories ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)=

Workout
As many rounds as possible in 5 minutes:
20 Half burpees
10m Bear crawl
20 Mountain climbers
10m Bear crawl

Rest 1 minute

As many rounds as possible in 5 minutes:
20 Kettlebell swings
10m Broad jump
20 Air squats
10m Broad jump

Rest 1 minute

As many rounds as possible in 5 minutes:
20 Jumping jacks
10m Lateral shuffle
20 Plank jacks
10m Lateral shuffle

Rest 1 minutes

As many rounds as possible in 5 minutes:
20 Box step-ups/jumps
10m Sprint
20 Lunges
10m Sprint

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