Paramus 9/13/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
Deadlift 3 reps

Fitness/Performance Workout of the Day
As many rounds as possible in 5 minutes:
10 Calories bike or row
12 Ring pulls, kipping pull-ups or 6 Muscle-ups

Rest 3 minutes
As many rounds as possible in 5 minutes:
10 Calories bike or row
12 Burpees

Rest 3 minutes
As many rounds as possible in 5 minutes:
10 Calories bike or row
12 Power cleans or 3 Heavy squat cleans

Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 x 6 count burpee

Workout
11 Minutes to row 2K
Max Burpees in the time remaining
Rest 3 minutes

As many rounds as possible in 11 minutes:
11 Ball slams
11 Pushups
11 Sit-ups

Cool Down
400m Walk/jog

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