Paramus 9/12/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes
Front squat or overhead squat 3-5 reps

Fitness/Performance Workout of the Day
2 Ground to overhead
2 Toes to bar
200m run
4 Ground to overhead
4 Toes to bar
200m run
6 Ground to overhead
6 Toes to bar
200m run
And so on for 20 minutes.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
2 Rounds
200m Jog/bike/row

Workout
As many rounds as possible in 7 minutes:
10 Ring pulls
10 Push-ups
15 Squats

Rest 3 minutes

As many rounds as possible in 7 minutes:
14 Calorie row
7 Burpees

Rest 3 minutes

As many rounds as possible in 7 minutes:
10 Calorie bike
20 Sit-ups or 10 V-ups

Cool Down
Stretch

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