Paramus 11/11/16

GUERRILLA CROSSFIT

Strength Training
1 Rep Max Overhead squat

Workout of the Day
3 Rounds, 11 minute clock:
50 Air squats
7 Strict handstand push-ups or 14 push-ups
10 Hang power cleans 135#/95
*Max burpees in time remaining

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Hip/knee/shoulder mobility

Workout
12 minutes, alternate between:
Bike
Row
Burpees

Rest 3 minutes

12 minutes amrap:
15 Wallballs
30ft Walking lunges
15 Box jump or step up squats
30ft Walking lunges

400m run/walk

Cool Down
Stretch

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