Paramus 4/28/17

GUERRILLA CROSSFIT

Strength Training
Bench Press
3×5 (reset)
or
1RM (make up)

Workout of the Day
800m Run
21 Power snatches 95#/65#
21 Knees to elbow
400m Run
15 Power snatches
15 Knees to elbow
200m Run
9 Power snatches
9 Knees to elbow

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
10 Minute clock:
4 rounds
30 sec work / 30 sec rest
Kettlebell swings
Goblet squats
Then
200m run

12 Minute clock:
4 rounds
30 sec work / 30 sec rest
Push-ups
Lunges
Then
400m Run

14 Minute clock:
8 rounds
10 sec work / 20 sec rest
Battle rope
½ Burpee
Then
800m Run

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