Paramus 12/17/17

GUERRILLA CROSSFIT

Workout of the Day
As many rounds as possible in 4 minutes:
8 Front squats 95#/65#
8 Burpees

Rest 1 minute

As many rounds as possible in 4 minutes:
8 Push press 95#/65#
8 Pull-ups

Rest 1 minute

As many rounds as possible in 8 minutes:
8 Thrusters 95#/65#
8 Burpee pull-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength
Every minute on the minute for 5 minutes:
10 Goblet squats
*Max kettlebell swings in remaining time

Rest 1 minute

Cardio
Max calorie bike in 12 minutes, every 10 calories 2 Rounds of:
20 Mountain climbers
20 Plank jacks
20 In and outs

Rest 2 minutes

Core
6 minutes:
Sit-ups (90 seconds)
Supermans (60 seconds)
Hollow hold (30 seconds)
(repeat)