Paramus 12/1/16

GUERRILLA CROSSFIT

Strength Training
Bench Press
3×5 (reset)
or 1RM (make-up)

Workout of the Day
4 minutes to complete:
20/15 Calorie Row
5 Power snatches 135#/95# or 10 Power snatches (light)
*In time remaining, Lateral bar burpees

Rest 1 minute between cycles.
Repeat 3x for a total of 4 cycles.
*Count burpees ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 16 minutes:
Bike
Plank
Supermans
Rest

As many rounds and reps as possible in 3 minutes:
9 Ball slams
6 Push-ups
3 Burpees
Then rest 1 minute

Repeat 3 times for a total of 4 cycles.

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