Paramus 9/27/17

GUERRILLA CROSSFIT

Workout of the Day
10 Clean and jerks 135#/95#
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2 Rounds of ‘Cindy’
5 Pull-ups
10 Push-ups
15 Air squats
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15 Clean and jerks
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4 Rounds of ‘Cindy’
5 Pull-ups
10 Push-ups
15 Air squats
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20 Clean and jerks
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6 Rounds of ‘Cindy’
5 Pull-ups
10 Push-ups
15 Air squats

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 8 Minutes:
20 Kettlebell swings
10m Bear crawl
10 Half burpees
10m Bear crawl
20 Alternating lunges
10m Broad jump
10 Half burpees
10m Broad jump

Rest 2 minutes

As many rounds as possible in 8 minutes:
20 Dumbbell press
10m Lateral shuffle (right)
10 Half burpees
10m Lateral shuffle (right)
20 Plank jacks
10m Lateral shuffle (left)
10 Half burpees
10m Lateral shuffle (left)

Rest 2 minutes

8 minutes, alternate between:
Bike (1 minute)
Row (1 minute)
200m Run (2 minutes)
*Repeat

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