Paramus 12/9/16

GUERRILLA CROSSFIT

Strength Training
Penally Row 3×10

Workout of the Day
Bear Complex
5 Rounds
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*Complete all 5 movements for 1 repetition of the complex.
*Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round.
*Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. *Score is max weight used for your 5th unbroken round.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
3 Rounds
1 Minute Row/Bike
1 Minute Rock and roll ups

1 Minute Rest

3 Rounds
1 Minute Row/Bike
1 Minute Med-ball sit-ups

1 Minute Rest

3 Rounds
1 Minute Row/Bike
1 Minute Med-ball cleans

1 Minute Rest

3 Rounds
1 Minute Row/Bike
1 Minute Russian twist

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