Paramus 10/25/16

GUERRILLA CROSSFIT

Strength Training
Back squat 2×5, 1×5+

Workout of the Day
Every minute on the minute for 20 minutes, alternate between:
3 Power cleans (heavy) or 6 Power cleans (light)
Max handstand pushups or static hold

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 x 6 count burpee

Workout
12 Minutes to row 2K
Max slam balls in the time remaining

Rest 3 minutes

EMOM 12 minutes:
Box jumps/step-ups
Plank
Dumbbell Push press

Rest 3 minutes

Teams of 2
Reverse Tabata Bike

Cool Down
400m Walk/jog

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