Paramus 9/23/16

GUERRILLA CROSSFIT

Strength Training

Every minute on the minute for 10 minutes:
Deadlift 3 reps

Fitness/Performance workout of the Day
Accumulate 12 minutes of a plank
Each time you rest:
5 Touch and go, ground to overhead
10 Burpees
100m Sprint
*25 minute cap

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
2 Rounds
Row/bike/jog

Workout
5 Minutes
Max effort row
Then Immediately
5 Minutes
Max effort bike
Then
Run 400m

Then at 15:00 mark:
As many rounds as possible in 10 minutes:
10 Wallballs
10 Push-ups

Cool Down
200m walk/stretch

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