Paramus 1/3/18

GUERRILLA CROSSFIT

Workout of the Day
3 minutes to complete:
30 Calorie row or 25 Calorie Bike
Then immediately
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As many rounds as possible in 12 minutes:
2 Muscle-ups or 4 Pull-ups
6 Sumo deadlift high pulls 95#/65#
8 Supermans
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Then at the 15 minute mark, 3 minutes:
Max Calorie Row/Bike

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
1 Minute:
Max Burpees
As many reps as possible in 2 minutes:
20 Kettlebell swings
20 Push-ups
1 Minute:
Max Row
As many reps as possible in 2 minutes:
20 KB sumo pulls
20 Ring pulls

Rest 2 minutes.
Repeat 2x for a total of 3 Rounds.