Paramus 10/13/16

GUERRILLA CROSSFIT

Strength Training
Deadlift 5RM

Fitness/Performance Workout of the Day
As many reps as possible in 7 minutes:
50 Calorie Bike
Max ground to overhead 135#/95#

Rest 5 Minutes

As many reps as possible in 7 minutes:
50 Calorie row
Max ground to overhead 135#/95#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Group 400m Jog

Workout
Teams of 3
With a running clock of 24 minutes:
Teams rotate after each 200m Run
Row
Bike
Run 200m

At minutes 8, 16, and 24, the team must collectively complete 99 squats.
Only one teammate squats at a time.

Cool Down
Stretch

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