Paramus 9/30/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
3 Deadlifts

Fitness/Performance Workout of the Day
As many rounds and reps as possible in 12 minutes:
15 Push-ups
30ft Back rack walking lunges 95#/65#
15 Ball slams
30ft Back rack walking lunges 95#/65#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Med-ball clean progression

Workout
As many rounds as possible in 8 minutes:
10 Med-ball cleans
10/15 Calorie row

200m Run/walk

As many rounds as possible in 8 minutes:
10 Squat jumps
10 Calorie row bike

200m Run/walk

As many rounds as possible in 8 minutes:
10 Push-ups
100m Sprint

Cool Down
Stretch

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