Paramus 12/5/16

GUERRILLA CROSSFIT

Strength Training
Strict Press
3×5 (reset)
Or 1RM (make-up)

Workout of the Day
50 Front squats 135#/95#
*10 Burpee pull-ups every time bar is dropped or standing rest.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
6 Rounds
Broad Jumps 20 sec work /10 sec rest
Push-ups 20 sec work / 10 sec rest

Then
6 Rounds
Jumping lunges 20 sec work /10 sec rest
Ring pulls 20 sec work /10 sec rest

Then
6 Rounds
Box step-ups 20 sec work /10 sec rest
Squats 20 sec work /10 sec rest

Then
6 Rounds
Box jumps 20 sec work /10 sec rest
Squats 20 sec work /10 sec rest

Then
6 Rounds
Lateral box shuffle 20 sec work /10 sec rest
sit-ups 20 sec work /10 sec rest

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