Paramus 9/14/17

GUERRILLA CROSSFIT

Strength Training
Bench Press
3×5

Workout of the Day
4 minutes to complete (0:00-4:00):
20 Wallballs 20#/14#
40 Box jump overs 24″/20″

4 Minutes to complete (4:00-8:00):
20 Wallballs
40 Ring dips or box dips

4 minutes to complete (8:00-12:00):
20 Wallballs
40 Pull-ups

4 minutes to complete (12:00-16:00):
20 Wallballs
40 Calorie row/bike

Score will be rest time. Each second of rest is a rep.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
‘Tabata’
Kettlebell sumo pulls
20 Calorie Bike (4 minutes)
Plank jacks
20 Calorie Bike (4 minutes)
Air squats
20 Calorie Bike (4 minutes)
Kettlebell push press (right/left)
20 Calorie Bike (4 minutes)

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