Paramus 8/24/17

GUERRILLA CROSSFIT

Strength Training
30 seconds On/30 seconds Off for 10 minutes, alternate between:
Bench Press
Pendlay Row

Workout of the Day
800m Run
—————–
4 Rounds
15 Chest to bar pull-ups
15 Box jump overs 24″/20″
—————–
800m Run

Post result to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 1 minute:
10 Dumbbell push press
Max bike

Rest 1 minute

As many reps as possible in 2 minutes:
10 DB push press
20 Air squats
Max bike

Rest 1 minute

As many reps as possible in 3 minutes:
10 DB push press
20 Air squats
30 Kettlebell swings
Max bike

Rest 1 minute

As many reps as possible in 4 minutes:
10 DB push press
20 Air squats
30 Kettlebell swings
40 Jumping jacks
Max bike

Rest 1 minute

As many reps as possible in 5 minutes:
10 DB push press
20 Air squats
30 Kettlebell swings
40 Jumping jacks
50 Mountain climbers
Max Bike

Rest 1 minute

1 Mile run (6x around building)

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