Paramus 11/24/17

GUERRILLA CROSSFIT

Workout of the Day
3 minutes to complete:
30/25 Calorie Row/Bike
*Max Push-ups in time remaining

Rest 1 minute

3 minutes to complete:
30 Deadlifts 135#/95#
*Max Push jerks in time remaining

Rest 1 minute

3 minutes to complete:
30 Medball step-ups 24″/20″
*Max Wallballs in time remaining

Rest 1 minute

REPEAT.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
9 minutes:
10 Calorie Row/Bike
20ft Bear crawl
30 Slams balls
20ft Bear crawl
10 Burpees

Rest 2 minutes

9 minutes:
10 Calorie Row
20ft Walking lunges
30 Box jumps
20ft Walking lunges
10 Burpees

Rest 2 minutes

Finisher:
6 minutes, alternate between:
Plank (1 minute)
Sit-ups (2 minutes)