Paramus 3/1/17

GUERRILLA CROSSFIT

Workout of the Day
As many rounds and reps as possible in 20 minutes, ascending ladder:
1 Deadlift, 1 Hang power clean, 1 Burpee, 100m Run
2 Deadlifts, 2 Hang power cleans, 2 Burpees, 100m Run
3 Deadlifts, 3 Hang power cleans, 3 Burpees, 100m Run
4 Deadlifts, 4 Hang power cleans, 4 Burpees, 100m Run
…and so on.
*Add 1 rep to each movement, run remains the same.

Rx: 115#/80#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
1:00 Jumping jax
:30 Lunges
:30 Squats
1:00 Jog in place
:30 ½ Burpees
:30 Push-ups
1:00 Jump rope
:30 Mountain climbers
:30 Sit-ups
1:00 Plank
:30 Side plank (right)
:30 Side plank (left)
1:00 Russian kettlebell swings
:30 Kettlebell lunges
:30 Goblet squats

Rest 3 Minutes
Repeat for a total of 2 rounds

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