Paramus 10/15/17

GUERRILLA CROSSFIT

Workout of the Day
800m Run
4 Rounds:
5 Deadlifts
5 Power cleans
5 Push jerks
600m Run
3 Rounds:
5 Deadlifts
5 Power cleans
5 Push jerks
400m Run
2 Rounds:
5 Deadlifts
5 Power cleans
5 Push jerks
200m Run
1 Round:
5 Deadlifts
5 Power cleans
5 Push jerks

Rx: 155#/105#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2

10 minutes to complete, 60 Calorie Bike:
Teammate 1:
Bike 10 cals
Teammate 2, rounds of:
8 Jumping jacks
8 Air squats
8 Mountain climbers
*Switch every 10 cals til 60 cals is complete

10 minutes to complete, 80 calorie Row:
Teammate 1:
Row 20 Cals
Teammate 2, rounds of:
8 Kettlebell swings
8 Lunges
8 Half burpees
*Switch every 20 cals until 80 cals is complete

10 minutes to complete, 1000m Run:
Teammate 1:
100m Run
Teammate 2, rounds of:
8 Plank jacks
8 Supermans
8 Push-ups
*Switch every 100m run until 1000m Run is complete

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