Paramus 3/27/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, barbell complex:
1 Power snatch + 1 Overhead squat + 1 Squat snatch
*Increase weight each set maintaining good mechanics

Workout of the Day
As many rounds and reps as possible in 18 minutes:
10 Wallballs 20#/14#
10m Walking lunge w/ Medball
10 Step-ups w/ Medball
10m Walking lunge w/ Medball

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 9 minutes:
8 Ring pulls
10 Push-ups
12 Squats

Rest 1 minute

As many rounds as possible in 9 minutes:
8 Calorie bike
10 Calorie row
12 Burpees

Rest 1 minute

As many rounds as possible in 9 minutes:
8 Ring pulls
10 Push-ups
12 Squats

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