Paramus 10/29/17

GUERRILLA CROSSFIT

Workout of the Day
3 Rounds
10 Front rack lunges 95#/65#
7 Burpees
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30 Calorie Row/Bike
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3 Rounds
10 Push presses 95#/65#
7 Lateral burpees
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30 Calorie Row/Bike
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3 Rounds
10 Lunging thrusters 95#/65#
7 Double jump lateral burpees

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
12 minutes:
50 Calorie Bike
*Start and every 3 minutes: 5 Burpees, 10 Ball slams, 15 Air squats.
**Max rounds in time remaining

Rest 3 minutes

12 minutes:
50 Calorie Row
*Start and every 3 minutes: 5 Burpees, 10 lunges, 15 Kettlebell swings.
**Max rounds in time remaining

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