Paramus 10/6/16

GUERRILLA CROSSFIT

Strength Training
Squat 2×5, 1x max reps

Fitness/Performance Workout of the day
As many rounds and reps as possible in 20 minutes:
10 Deadlifts
1 Minute plank
10 Ground to overhead
20 Sit-ups

*Fitness: Light weight with excellent mechanics
*Performance: Heavier with excellent mechanics (RX:  C&J 135#/95# or more, Snatch 95#/65# or more)

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warmup
2 Rounds
Row/Bike/Run 200m

Workout
Teams of 2
Teammates alternate every minute for 10 minutes:
Max row (meters)
Max Burpees

Rest 2 minutes

Teammates alternate every minute for 10 minutes:
Max sledge hammers
Max lunges

Rest 2 minutes

Teammates alternate every minute for 10 minutes:
Max bike (distance)
Max plank

Cool down
Stretch

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