Paramus 11/24/17

GUERRILLA CROSSFIT

Strength Training
Back squat 3×5

Workout of the Day
10 Pistols or Front rack barbell lunges
30 Power snatches 95#/65#
50 Ball slams 20#/15#
70 Sit-ups
90 Calorie row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Death by…
Bike
Min 1 – 2 calories
Min 2 – 4 calories
Min 3 – 6 calories
And so on…for 12 minutes

Then

Death by…
Lateral shuttle sprint
Min 1 – 1 shuttle
Min 2 – 2 shuttles
Min 3 – 3 shuttles
And so on…for 12 minutes

Then

Death by…
Burpee
Min 1 – 2 Burpees
Min 2 – 4 burpees
Min 3 – 6 burpees
And so on…for 12 minutes

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