Paramus 9/3/17

GUERRILLA CROSSFIT

Workout of the Day
1 Minute:
10 Calorie Row/bike
*Max air squats in time remaining

Rest 1 minute

2 Minutes:
10 Calorie Row/bike
10 Burpees
*Max air squats in time remaining

Rest 1 minute

3 Minutes:
10 Calorie Row/bike
10 Burpees
10 Pistols or Alternating goblet lunges
*Max air squats in time remaining

Rest 1 minute

4 Minutes:
10 Calorie Row/bike
10 Burpees
10 Pistols or Alternating goblet Lunges
30 Kettlebell swings
*Max air squats in time remaining

Rest 1 minute

Repeat.

Score air squats ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
6 Minutes, alternate between:
Row
Bike

Rest 2 minutes

8 minutes:
10 Dumbbell bench press
10 DB curl and press
10 Renegade rows

Rest 2 minutes

10 minutes:
1-2-3-4-5-6 and so on
Ball slams
20m Sprint
Burpees
20m Sprint

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