Paramus 10/20/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
2 Rounds
Row/bike/jog 200m

Workout
As many reps as possible in 7 minutes:
10 Burpees
20 Double unders or 60 singles

Rest 2 minutes

As many calories as possible in 5 minutes
Row

Rest 2 minutes

As many calories as possible in 5 minutes:
Bike

Rest 2 minutes

As many reps as possible in 7 minutes:
10 Push press
20 Dumbbell deadlifts

Cool Down
Stretch

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