Paramus 9/29/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
1 Power snatch/1 Overhead squat/1 Snatch balance

Fitness/Performance Workout of the Day
Every minute on the minute for 10 minutes:
3 squat snatches (heavy as possible, lighter weight max reps)
Max calorie row

Rest 3 Minutes

Every minute on the minute for 10 minutes:
1 Minute plank
Max calorie row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
2 Rounds
1 Minute tabata sit-ups
1 Minute tabata supermans
1 Minute tabata mountain climbers

Workout
With a 30 minute running clock:
Minutes 0-6: Run 800m
Minutes 6-12: As many rounds as possible of 21 Kettlebell swings/12 burpees
Minutes 12-16: Run 400m
Minutes 16-24: As many rounds as possible of 21 Lunges (w/kb)/12 push-ups
Minutes 24-30: Run 200m then max sit-ups in time remaining

Cool Down
400m Walk

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