Paramus 11/8/16

GUERRILLA CROSSFIT

Strength Training
1 Rep Max Power clean

Workout of the day
Every 2 minutes for 16 minutes, alternate between:
12 Deadlifts
9 Hang power cleans
6 Front squats
________________
5 Burpees
200m Sprint

Post results to Wodify.

GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
1 Minute Bike
1 Minute row
1 Minute plank

Workout
6 Rounds
1 Minute row
30 Seconds slam ball
30 Seconds rest

Rest 1 Minute

6 Rounds
1 Minute bike
30 Seconds Kettlebell swings
30 Seconds rest

Rest 1 Minute

As many rounds as possible in 4 minutes

10 Burpees
20 Sit-ups

Cool Down
Stretch