Paramus 12/24/17

CHRISTMAS EVE WOD
8:30AM HIIT, 9:30AM CROSSFIT
FOOD, DRINKS AND FUN!
ALL MEMBERS WELCOME!

GUERRILLA CROSSFIT

Workout of the Day
’12 Days of Christmas’
1 Bar muscle-up or Strict pull-up
2 Front squats
3 Pull-ups
4 Push presses
5 Burpees
6 Hang power cleans
7 Push-ups
8 Deadlifts
9 Broad jumps
10 Thrusters
11 Pistols (11 total) or Alternating lunges (22 total)
12 Power snatches

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Rx: Have fun and enjoy the holiday! (95#/65# or under)
Scale Pull-ups: Ring Rows 2x

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 25 minutes:
1-2-3-4-5-6-7-8-9-10-11-12
Push-ups
Ball slams
Ring rows
Dumbbell thrusters
Box jumps
*5 Burpees after each set

Every 4 minutes rest 1 minute.
Finish 12 then return to 1-2-3 etc..