Paramus 12/18/17

GUERRILLA CROSSFIT

Workout of the Day
Every 20 seconds for 10 minutes:
1 Clean and jerk (increase weight if desired)
Then immediately,
As many rounds and reps as possible in 10 minutes:
10 Deadlifts (last clean and jerk weight)
10 Box jumps 24″/20″
10 Push-ups

Rx: Is a weight that’s appropriate for you maintaining good mechanics. Be safe and have fun!

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 5 minutes:
10 Calorie Bike
20 Jumping jacks
10 Calorie Row

Rest 1 miniute

As many rounds as possible in 5 minutes:
10 Dumbbell squats
20 Mountain climbers
10 Dumbbell presses

Rest 1 minute

As many rounds as possible in 5 minutes:
10 Box jumps
20m Lateral Shuffle
10 Half burpees

Rest 1 minute
Repeat.