Paramus 9/20/17

GUERRILLA CROSSFIT

Workout of the Day
1000m Row
———————-
5 Rounds
10 Power snatches 95#/65#
10 Box jumps 24″/20″
10 Handstand push-ups or 15 Push-ups
———————-
1000m Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
5 Minutes:
15 Calorie Bike
As many rounds as possible:
10 Ball Slams
10 Lunges w/slam ball

Rest 1 minute

5 Minutes:
20 Calorie Row
As many rounds as possible:
10 Dumbbell thrusters
10 Push-ups to renegade rows

Rest 1 minute

5 minutes:
300m Run
As many rounds as possible:
10 Burpees
10 Box jumps

Rest 1 minute

Repeat.

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