Paramus 10/13/17

GUERRILLA CROSSFIT

Strength Training
Front Squat
2×8
then
Back squat max reps with same weight

Workout of the Day
4 Rounds
12 Deadlifts 225#/135#
400m Run
12 Toes to bar

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Tabata
Jump rope
Kettlebell swings

400m Run (4 minutes)

Tabata
Air squats
Sit-ups

400m Run (4 minutes)

Tabata
Ring rows
Push-ups

400m Run (4 minutes)

Core
4 Minutes
4 Flutter kicks/4 Supermans
8 Flutter kicks/8 Supermans
12 Flutter kicks/12 Supermans
And so on…

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