Paramus 1/16/18

GUERRILLA CROSSFIT

Strength Training
Deadlift 5RM

Workout of the Day
14 minutes to complete:
20 Double unders/40 Singles
40 Handstand push-ups or 55 push-ups
60 Box jump overs 24″/20″
80 Russian kettlebell swings 24kg/16kg
*Max Double unders/Singles in time remaining

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
As many rounds as possible in 4 minutes, alternate back and forth:
5 Calorie Ski Erg
*Max half burpees/full burpees

Rest 1 minute

As many rounds as possible in 4 minutes, alternate back and forth:
10 Calorie Bike
*Max goblet squats/Sumo pulls

Rest 1 minute

As many rounds as possible in 4 minutes, alternate back and forth:
15 Calorie Row
*Max sit-ups/supermans

Rest 1 minute

Repeat.