Paramus 1/10/17

GUERRILLA CROSSFIT

Workout of the Day
5-10-15-20-15-10-5
Calorie row/bike
*Between each set, 1 Round of:
10 Toes to Bar
10 Alternating front rack lunges 75#/45#
10 Box jumps 24″/20″

**Start with row/bike, end with row/bike.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 5 minutes:
20 Wallballs
20 Box jumps

Rest 1 minute

2 minutes:
Max Row/Bike

Rest 1 minute

As many rounds as possible in 5 minutes:
20 Lunges
20 Ring rows

Rest 1 minute

2 minutes:
Max Row/Bike

Rest 1 minute

As many rounds as possible in 5 minutes:
20 Push-ups
20 Kettlebell swings

Rest 1 minute

2 minutes:
Max Bike/Row