Paramus 10/3/16

GUERRILLA CROSSFIT

Strength Training
Deadlift 5 Rep max

Fitness/Performance Workout of the Day
As many rounds as possible in 15 minutes:
10 Calorie bike or row
5 Man-makers 45#/25#
5 Pull-ups or 2 Muscle-ups

RX+: Bike only, full man makers, muscle-ups.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 x 6 count burpee

Workout
5 Rounds
1 Minute man-makers
1 Minute plank
1 Minute rest

Rest 3 minutes after the last round
Then

5 Rounds
30 Seconds burpees
30 Seconds rest
30 Seconds Sit-ups
30 Seconds rest
30 Seconds supermans
30 Seconds rest

Cool Down
Stretch

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