Paramus 10/14/16

GUERRILLA CROSSFIT

Strength Training
Press 2×5, 1×5+

Fitness/Performance Workout of the Day
As many rounds as possible in 14 minutes:
3 Power snatches 95#/65#
5 Overhead squats 95#/65#
7 Burpee box jumps 24”/20”

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 x 2 count squat
10 x 2 count superman
5 x 6 count burpee
1 x 1 minute plank

Workout
Teams of 4
3 Rounds
40 seconds work / 20 seconds rest
Bike
Row
Kettlebell sumo deadlift high pull
Push-ups

200m Run/4 minutes

3 Rounds
40 seconds work / 20 seconds rest
Bike
Row
Kettlebell swings
Sit-ups

200m walk

Cool Down
Stretch

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