Paramus 8/29/16

GUERRILLA CROSSFIT

Strength Training
Deadlift 5 Rep max

Fitness Workout of the Day
2 Minutes – 5 Pull-ups, 10 Pushups, 15 Squats
Then
1 Minute – Max ground to overhead (light/more reps)
Then
1 minute rest

Repeat 4 times for a total of 5 rounds

Performance Workout of the Day
2 Minutes – 5 Pull-ups, 10 Pushups, 15 Squats
Then
1 Minute – Max ground to overhead (heavy/less reps)
Then
1 minute rest

Repeat 4 times for a total of 5 rounds

Post results to Wodify.


GUERRILLA HIIT

Warm-up
Tabata jumping jax
Tabata mountain climbers

Workout
5 Rounds
40 Seconds sledge hammer swings
20 Seconds rest
Then
_____________________________
5 Rounds
40 Seconds squat
20 Seconds rest
Then
_____________________________
5 Rounds
40 Seconds burpees
20 Seconds rest
Then
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5 Rounds
40 Seconds battle rope
20 Seconds rest

Cool Down
Stretch

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