Paramus 12/31/17

GUERRILLA CROSSFIT
NEW YEAR’S EVE
MELBA AND GIO WEDDING WOD

Workout of the Day
Teams of 2
50 Burpee Bear complexes
50 Burpee Box jumps 20″
50 Burpee Ball slams

*You go, I go scenario. Teammates go back and forth until required reps are complete.
(25 reps each).

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
As many reps as possible in 7 minutes:
T1:
6 Devils press
12 Dumbbell Lunges
T2:
Max Bike
*Switch back and forth

Rest 2 minutes

As many reps as possible in 7 minutes:
T1:
6 Ball slams
12 Ball step-ups
T2:
Max Lateral shuffle/shuttle sprints
*Switch back and forth

Rest 2 minutes

As many reps as possible in 7 minutes:
T1:
6 Medball half burpees
12 Wallballs
T2:
Max Broad jumps/Bear crawl
*Switch back and forth