Paramus 9/27/16

GUERRILLA CROSSFIT

Strength Training
Squat 2X5, 1×5+

Fitness/Performance Workout of the Day
As many rounds as possible in 5 minutes:
15 Kettlebell swings 24kg/16kg
10 Box jumps 20’/24” (Fitness)
3 Box jumps max height (Performance)

Rest 3 minutes

As many rounds as possible in 5 minutes:
15 Push-ups
10 Weighted box step ups 24kg/16kg

Rest 3 minutes

As many rounds as possible in 5 minutes:
10 Toes to bar
10 Broad jumps 6’/4’ (Fitness)
5 Broad jumps max distance (Performance)

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 x 6 count burpees

Workout
As many rounds and reps as possible in 6 minutes:
5 Single arm dumbbell thrusters (right)
5 Burpees
10 Sit-ups
then
800m Group jog (7 minutes to complete)

2 minutes Max row or bike
Rest 2 minutes

As many rounds and reps as possible in 6 minutes:
5 Single arm dumbbell thrusters (left)
5 Burpees
10 Supermans
then
800m Group jog (7 minutes to complete)

2 minutes light row or bike

Cool Down
Stretch

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