Paramus 12/21/17

GUERRILLA CROSSFIT

Strength Training
Bench Press 3×5
*Max chin-ups after each set

Workout of the Day
‘Tabata’
Overhead plate lunges 45#/25#
Ring dips or box dips
Sit-ups
Handstand push-ups or push-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength (Double Dumbbells)
8 minutes:
12 Bent over pulls
12 Straight Arm Swings
12 Alternating Curls
12 See Saw Press
12 Alternating lunges

Rest 2 minutes

Cardio
9 minutes (30 Seconds):
Jumping jacks
Half burpees
Plank jacks
Squat jumps
Mountain climbers
4 corner jumps

Rest 2 minutes

Core
10 minutes (alternate every minute):
Plank
Superman hold
Side plank (right)
Side plank (left)
Hollow
(repeat)

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