Paramus 10/21/16

GUERRILLA CROSSFIT

Strength Training
Deadlift 5 Rep max

Workout of the Day
As many rounds as possible in 16 minutes:
30 Double unders or 60 singles
10 Knees to elbows
5 Power snatches 75#/50# or 5 Squat snatches

Rx+: Squat snatch 95#/65# or more.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
3 Rounds
10 Supermans
100m jog

Workout
As many rounds as possible in 9 minutes:
400m Run
21 Kettlebell swings
12 Ring pulls

Rest 3 Minutes

As many calories as possible in 9 minutes:
3 Rounds
90 seconds row
30 seconds rest
30 seconds bike
30 seconds rest

As many rounds as possible in 9 minutes:
400m Run
21 Kettlebell swings
12 Push-ups

Cool Down
Stretch

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