Paramus 4/27/17

GUERRILLA CROSSFIT

Strength Training
Overhead Squat 1RM

Workout of the Day
As many reps as possible in 11 minutes:
15 Calorie row
30 Handstand push-ups or push-ups
15 Calorie Row
30 Ball slams 20#/14#
15 Calorie Row
30 Air squats

Post results to Wodify.


GUERRILLLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 12 minutes, alternate between:
Bike
Burpee to 5 jumping jacks
Row

Rest 3 minutes

As many rounds as possible in 12 minutes:
12 Dumbbell snatch
12 Sit-ups
12 Jump squats

200m Walk cool down.

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