Paramus 12/13/17

GUERRILLA CROSSFIT

Workout of the Day
2 Minutes to complete:
20 Sumo deadlift high pulls 75#/45#
*Max barbell box step-ups (20″) in time remaining

Rest 1 minute

2 minutes to complete:
20 Sit-ups
*Max balls slams in time remaining

Rest 1 minute

2 minutes to complete:
20 Wallballs 20#/14#
*Max rope climbs/pulls in time remaining

Rest 1 minute
Repeat 2x for a total of 3 rounds.

Score secondary movements in cycle ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength
Every minute on the minute for 8 minutes, alternate between:
10 Kettlebell sumo deadlifts (medium to heavy weight)
*Max push-ups in time remaining

Rest 2 minutes

Cardio
As many rounds as possible in 8 minutes:
5 Calorie Bike
10 Box jumps
15 Calorie Row

Rest 2 minutes

Core
Every minute on the minute for 8 minutes, alternate between:
Sit-ups
Plank
Supermans
Plank
(repeat core)