Paramus 10/4/16

GUERRILLA CROSSFIT

Strength Training
Press 2×5, 1x max reps

Fitness Workout of the Day
6 Rounds
30 Double unders or 60 singles
10 Power clean
10 Box jumps 24”/20”

Performance Workout of the Day
6 Rounds
30 Double unders
3 Squat clean (heavy with excellent mechanics)
2 Max height box jumps

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
1 Minute tabata jumping jax
1 Minute tabata squats
1 Minute tabata push-ups
1 Minute terabit sit-ups

Workout
As many rounds as possible in 5 minutes:
10 Kettlebell lunge & press (right)
20 Kettlebell swings
10 Kettlebell lunge & press (left)
20 Kettlebell swings

Rest 1 minute
5 minute row

As many rounds as possible in 5 minutes:
10 Goblet squats
15m/10f Push-ups

Rest 1 minutes
5 minute bike

Every minute on the minute for 10 minutes. Alternate between:
1 Minute sit-ups
1 Minute plank

Rest 1 minute
1 minute max effort row or bike

Cool Down
Stretch

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