Paramus 11/29/16

GUERRILLA CROSSFIT

Strength Training
Back Squat
3×5 (reset)
or 1RM (make-up)

Workout of the Day
3 Rounds
10 Push press 95#/65#
10 Pull-ups
then
30 Double unders/60 singles
3 Rounds
10 Sumo deadlift high pulls 95#/65#
10 Push-ups
then
30 Double unders/120 singles

Repeat.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 3
As many rounds as possible in 7 minutes:
Row 250m
Max Bike
Max push-ups (interval 1) burpees (interval 2) V-ups (interval 3)

Rest 3 minutes
Repeat 2x for a total of 3 intervals
*Teammates alternate after each 250m row

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