Paramus 9/22/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
Max strict chin-ups

Fitness Workout of the Day
10-9-8-7-6-5-4-3-2-1
Power snatches
Overhead squats
*30 Double unders or 60 singles after each set

Performance Workout of the Day
10-9-8-7-6-5-4-3-2-1
Squat snatch
*30 Double unders or 60 singles after each set

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Bike/row/run
Movement instruction

Workout
Teams of 2
As many rounds as possible in 10 minutes:
10 Calorie bike
Max slam balls

Rest 2 minutes

As many rounds as possible in 10 minutes:
15 Calorie row
Max burpees

Rest 2 minutes

As many rounds as possible in 10 minutes:
200m Run
Max dumbbell thrusters

*Bike/row/run determine when teammates switch movements.

Cool Down
200m walk

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