Paramus 9/2/16

GUERRILLA CROSSFIT

Strength Training
Power clean 3-3-2-2-1

Fitness/Performance Workout of the Day
10 Rounds
15 Deadlifts 135#/90#
15 Ring pulls or 6 Strict chin-ups

Post results to Wodify.


GUERRILLA HIIT

Warm-up
1 Minute bike
1 Minute row
1 Minute lunges
*Slow pace/Rest 30 seconds in between each movement

Workout
As many rounds as possible in 10 minutes:
10 Calorie Row
10 Box jumps/step -ups
*Target goal 8 rounds

Rest 2 minutes

As many rounds as possible in 10 minutes:
10 Slam balls
30ft Walking lunges
10 Sit-ups
30ft Walking lunges
*Target goal 5 rounds

Rest 2 minutes

As many reps as possible in 3 minutes:
Max burpees
*Target goal 36 reps

Cool Down
Bike/row 2 minutes

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