Paramus 9/22/17

GUERRILLA CROSSFIT

Strength Training
Bench Press w/pause (coach command)
5×5
*5 Calorie Bike after each set

Workout of the Day
Every minute on the minute for 20 minutes, alternate between:
Double unders/singles
Ball slams
Sit-ups
Rope climbs
Rest
Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Workout
Work/Rest/Work
10/10/10, 20/20/20, 30/30/30
Then 400m Run (4 minutes)
Bike
Burpees
Row
Kettlebell swings

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