Paramus 10/17/16

GUERRILLA CROSSFIT

Strength Training
15 minutes
Warm-up to a heavy (not max) clean and jerk.

Fitness/Performance workout of the Day
As many rounds and reps in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Fitness: 8 Touch and go clean and jerks at minutes 0, 5, 10, 15, and 20.
Performance: 4 Clean and jerks at minutes 0, 5, 10, 15 and 20. (Rx+: 185#/115# or more)

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
2 Rounds
Row/Plank/Jog 200m (rotate after each jog)

Workout
Rotate each minute for 9 minutes:
Row
Plank

2 minutes rest

Rotate each minute for 9 minutes:
40 seconds work / 20 seconds rest
Med-ball cleans
Ring pulls
Push-ups

Rest 2 minutes

9 Minutes to:
Row 1k
V-ups/Supermans



in remaining time

Cool Down
Stretch

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