Paramus 10/8/17

BRING YOUR CHILD TO WORKOUT. 9AM CLASS ONLY.

GUERRILLA CROSSFIT

9am Workout of the Day
Parent Child WOD/Teams of 2
As many rounds as possible in 16 minutes:
16 Deadlifts (adults: bar/ kids: medball or kb)
16 Sit-ups
16 Push-ups
16 Lunges

*All movements done together simultaneously. Work together, rest together.

10am Workout of the Day
Teams of 2
As many rounds as possible in 16 minutes:
Teammate 1:
8 Hang power cleans 115#/80#
8 Shoulder to overhead 115#/80#
8 Front rack lunges 115#80#
Teammate 2:
Max calorie row/bike

*Teammate 1 performs one round of 8,8,8 while Teammate 2 rows/bikes then switch. Teammates go back and forth until AMRAP is complete.
*Score calories ONLY (team score).

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Mountain climbers (10 seconds)
Burpees (20 seconds)
Kettlebell swings (30 seconds)
Squats (40 seconds)
Lunges (50 seconds)
Bike/Row (60 seconds)

Rest 90 seconds

Repeat 5x for 6 rounds.
Movements will change each round.

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