Paramus 12/6/17

GUERRILLA CROSSFIT

Workout of the Day
100 Air squats
90 Sit-ups
800m Run
70 Push-ups
60 Burpees
50 Hang power snatches 75#/45#
400m Run
30 Front rack lunges 75#/45#
200m Run
10 Muscle-ups or 20 Strict chin-ups

30 minute CAP.

Scale Run to Row: 1000m, 500m, 250m

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
4 Rounds
Bike (20 seconds,0-:20)
Kettlebell swings (30 seconds, :20-:50)
Goblet squats (40 seconds, 50-1:30)
Box jumps (50 seconds, 1:30-2:20)
Goblet lunges (40 seconds, 2:20-3:00)
Kettlebell sumo pulls (30 seconds, 3:00-3:30)
Plank jacks (20 seconds, 3:30-3:50)
200m Run/250 Row (2 minutes to complete 6:00)

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