Paramus 9/16/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
10 Strict push-ups or ring push-ups

Fitness/Performance Workout of the Day
As many rounds as possible in 15 minutes:
60 Double unders (120 singles)
30 Lunges
15 Deadlift 135#/95#

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 8 minutes:
10 Calorie bike
10 Kettlebell Sumo deadlift high pulls

Rest 4 minutes

As many rounds as possible in 8 minutes:
15 Calorie row
15 Squats

Rest 4 minutes

As many rounds as possible in 8 minutes:
20 Dumbbell ground to overhead or kettlebell snatch
200m Run

Cool Down
Stretch

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