Paramus 10/10/16

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3 x 10

Fitness/Performance Workout of the Day
As many rounds as possible in 5 minutes:
5 Deadlifts
5 Front squats
5 Push press
5 Burpees

Run 400m
*5 minutes to complete

As many rounds as possible in 5 minutes:
5 Deadlifts
5 Front squats
5 Push press
5 Toes to bar

Run 400
*5 Minutes to complete

RX weight: 95#/65#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Row/Bike/Run (rotate each run)

Workout
2 Rounds
1 Minute row
1 Minute rest
1 Minute bike
1 Minute rest
Then immediately
4 Rounds
30 Seconds side plank (left)
30 Seconds mountain climbers
30 Seconds side plank (right)
30 Seconds rest

Rest 2 minutes

4 Rounds
40 Seconds dumbbell thrusters
20 Seconds rest
40 Seconds bear crawl
20 seconds rest
Then immedialtey
2 Rounds
1 Minute row
1 Minute rest
1 Minute bike
1 Minute rest

Cool Down
Stretch

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