Paramus 9/19/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
Every minute on the minute for 30 minutes, alternate between:
5 Squat cleans
Max calorie row
5 Push jerks
Max double unders
Rest

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 x 6 count burpee

Workout
Teams of 3
As many rounds as possible in 7 minutes:
Run 200m
Max row
Max PUSH-UPS
*Teammates alternate after each 200m Run

Rest 3 minutes

As many rounds as possible in 7 minutes:
Run 200m
Max row
Max BURPEES
*Teammates alternate after each 200m Run

Rest 3 minutes

As many rounds as possible in 7 minutes:
Run 200m
Max row
Max PUSH-UPS

Cool down
Stretch

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