Paramus 9/19/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 3 minutes:
Squat 5 reps
Rest 3 minutes
Every minute on the minute for 3 minutes:
Squat 3 reps
Rest 3 minutes
Every minute on the minute for 3 minutes:
Squat 1 reps
*Increase weight after each 3 minute interval

Fitness/Performance Workout of the Day
10 minutes to complete:
4 Rounds
20 Toes to bar
10 Ground to overhead 135#/95#
*In the time remaining, max deadlifts

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
4 Slow rounds of:
4 Push-ups
8 Squats
10 Supermans

Workout
5 Rounds
30 Seconds battle rope
30 Seconds rest
30 Seconds squat jumps
30 Seconds rest
30 Seconds sit-ups
30 Seconds rest

Walk 400m

5 Rounds
30 Seconds battle rope
30 Seconds rest
30 Seconds lunges
30 Seconds rest
30 Seconds plank
30 Seconds rest

Cool Down
Walk 400m

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