Paramus 12/15/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, alternate between:
Dumbbell Close Bench Press (30 seconds)
Pendlay Row (30 seconds)

Workout for the Day
750m Row
——————
2 Rounds
25 Shoulder to overhead 115#/80#
25 Toes to bar
——————
750m Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout (Snow day re-do)
Strength and Cardio Training
1 minute:
10 Calorie Bike

2 Minutes:
10 Calorie Bike
15 Dumbbell press

3 minutes:
10 Calorie Bike
15 Dumbbell press
20 Kettlebell swings

4 minutes:
10 Calorie Bike
15 Dumbbell press
20 Kettlebell swings
25 Air squats

5 minutes:
10 Calorie Bike
15 Dumbbell press
20 Kettlebell swings
25 Air squats
30 Calorie Row

6 minutes:
10 Calorie Bike
15 Dumbbell press
20 Kettlebell swings
25 Air squats
30 Calorie Row
*Max burpees

Core:
4 minutes:
20 Hollow flutter kicks
20 Single arm/leg V-ups
20 Russian twists