Paramus 1/3/17

GUERRILLA CROSSFIT

Strength Training
Back squat
Every minute on the minute for 10 minutes:
3 reps with 2 second pause (72.5%-78.5% of 3×5)

Workout of the Day
As many rounds and reps as possible in 15 minutes:
5 Power snatches 115#/75#
10 Toes to bar
30 Double unders

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
4 minute Row (pace/sprint)

Rest 1 minute

4 Minute AMRAP:
8 Kettlebell sumo pulls
8 Box jumps/step-ups

Rest 1 minute

4 Minute AMRAP:
8 Goblet squats
8 Burpees

Rest 1 Minute

4 Minute AMRAP:
8 Kettlebell swings
8 Sit-ups

Rest 1 Minute

4 Minute Row (pace/sprint)

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