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