Paramus 10/22/17

BRING YOUR CHILD TO WORKOUT. 9AM CLASS ONLY.

GUERRILLA CROSSFIT

9am Class Workout of the Day
Parent Child WOD/Team of 2
4 minutes to complete:
20 Push press (10 reps each/you go, i go)
20 Air squats (10 reps each/you go,i go)
200m Run (together)
*Max burpees in time remaining (together)

Rest 1 minute

Repeat 3x for a total of 4 cycles.

Push press:
Kids use PVC, dumbbells or light barbell
———————–

10am Class Workout of the Day
Teams of 2
As many rounds and reps as possible in 20 minutes:
20 Power snatches 115#/80# (10 reps each-you go, i go)
30 Push-ups (15 reps each-you go, i go)
400m Run with plate 45#/25# (together)

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
2 minutes:
10 Calorie bike
*Max ball slams

Rest 1 minute

2 minutes:
15 Calorie row
*Kettlebell swings

Rest 1 minute

2 minutes:
10 Burpees
*Max ring rows

Rest 1 minute

2 minutes:
150m Run
*Max box jumps

Rest 1 minute
Repeat.

8 minutes of Core, rotate every minute:
Kettlebell side pull (right)
Kettlebell side pull (left)
Russian twists (with/without KB)
Hollow hold flutter kicks

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