Paramus 12/20/17
GUERRILLA CROSSFIT
Workout of the Day
As many rounds and reps as possible in 9 minutes:
7 Calorie Bike
21 Russian kettlebell swings 24kg/16kg
Rest 2 minutes
As many rounds and reps as possible in 9 minutes:
7 Burpee box jump overs 20″
21 Wallballs 20#/14#
Post results to Wodify.
GUERRILLA HIIT (High Intensity Interval Training)
Workout
Teams of 2
3 minute clock:
Medball cleans
*Roll back and forth
Rest 1 minute
3 minute clock:
Medball sit-ups
*Pass back and forth
Rest 1 minute
3 minute clock:
Medball lunges
*Slam back and forth
3 minute clock:
Medball step-ups
*Pass back and forth
Rest 1 minute
8 minute clock:
Teammate 1: 10 Calories
Teammate 2: Plank
*Switch back and forth