Paramus 11/10/17

GUERRILLA CROSSFIT

Strength Training
Strict Shoulder Press
3×5 (reset)
or 1RM (make up)

Workout of the Day
‘Death by Calorie Row/Bike’
Minute 1: 2 Calories
Minute 2: 4 Calories
Minute 3: 6 Calories
and so on…adding 2 calories every minute.
Then (once you cannot complete the required reps within the minute)
2 minutes:
Max ball slams 20#/15#

Score last round of calorie row/bike + max ball slam reps.

Post the results.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 6 minutes:
Bike (arms, legs, both)
Row (arms, legs, both)

As many reps as possible in 20 minutes:
20 DB Thrusters
40 Kettlebell swings
20 DB lunges
40 Sit-ups
20 DB Bent over flies
40 In/Outs

1 minute rest every 4 minutes.

3 minutes
Max plank hold
*Max burpees in time remaining once plank is stopped.