Paramus 12/19/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
3 Deadlifts (75%-80% of 3×5)

Workout of the Day (no measure)
Every 4 minutes for 20 minutes:
20/15 Calorie Row
Max turkish get-ups

Post results to Wodify.


GUERRILLA HIIT (high Intensity Interval Training)

Workout
As many rounds as possible in 2 minutes:
5 push-ups
5 Box jumps

Rest 2 minutes

As many rounds as possible in 2 minutes:
5 shoulder press (alternate each round)
5 Squat jumps

Rest 2 minutes

As many rounds as possible in 2 minutes:
5 Burpees
5 Ring pulls

Rest 2 Minutes

As many rounds as possible in 2 minutes:
5 Ball slams
5 Rock and rolls

Rest 4 Minutes
Repeat

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