Paramus 10/28/16

GUERRILLA CROSSFIT

Strength Training
Bench Press 2×5, 1×5+

Fitness/Performance Workout of the Day
Max rounds in 3 minutes of:
3 Power snatch 115#/75#
6 Push-ups
9 Box jumps
Rest 1 minute. Repeat for a total of 5 cycles.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Bike/row/movements

Workout
As many rounds as possible in 16 minutes:
10 Calorie bike
10 Burpees
15 Calorie row
15 Kettlebell sumo deadlift high pull
20 Air squats
200m Run

Rest 3 minutes and repeat.

Cool Down
Stretch

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