Paramus 1/20/17

GUERRILLA CROSSFIT

Strength Training
Strict Press 3×5

Workout of the Day
21-15-9
Deadlifts
Box jumps/step-ups

Increase weight and height every round. Scale appropriately.
Deadlift: Men 225#/275#/305# Women 135#/185#/215#
Box: Men 24″/30″/32″ Women 20″/24″/26″

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Tabata: 8 sets of each exercise – 20 seconds work / 10 seconds rest
Med-ball clean
1 Minute rest
Med-ball russian twists
1 Minute rest
Med-ball squat press
1 Minute rest
Med-ball sit-up
1 Minute rest
Med-ball overhead lunge
1 Minute rest
Med-ball hollow hold

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