Paramus

GUERRILLA CROSSFIT

Strength Training
Strict Shoulder Press
3×5

Workout of the Day
1 minute to complete:
10 Calorie row/bike
Burpees

Rest 1 minute

2 minutes to complete:
15 Calorie Row/Bike
Max medball cleans 20#/14#

Rest 1 minute

3 minutes to complete:
20 Calorie Row
Max medball step-ups 20#/14#

Rest 2 minutes

8 minutes to complete:
45 Calorie row/bike
Max Moneyballs (Burpee, medball clean, medball step-up)

Score max movements ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 35 minutes:
20 Burpees
20 Box jumps
40 Air squats
40 Sit-ups
60 Mountain climbers
60 Jumping jacks
*300m Run at the start, 10:00, 20:00 mark.
**1 minute rest at the 5:00, 15:00 and 30:00 mark.

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