Paramus 10/18/17

GUERRILLA CROSSFIT

Workout of the Day
4 minutes to complete:
200m Run
Max Rounds of ‘Chief’ in time remaining

Rest 1 minute.
Repeat for a total of 5 Cycles.

‘Chief’
3 Power cleans 135#/95#
6 Push-ups
9 Air squats

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 8 minutes:
10 DB Wide bench press
10 DB Close bench press
10 DB Shoulder presses
10 DB Tricep presses
100m Run

Rest 2 minutes

As many rounds as possible in 8 minutes:
10 DB Bench pulse lunge (right)
10 DB Bench pulse lunge (left)
10 DB Front squats
10 DB Lateral lunges
100m Run

Rest 2 minutes

As many rounds as possible in 8 minutes:
10 DB Bench row (right)
10 DB Bench row (left)
10 DB Reverse flies
10 DB Hammer curls
100m Run

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