Paramus 4/3/17

GUERRILLA CROSSFIT

Strength Training
Bench Press 1RM

Workout of the Day
Teams of 2
5 Rounds
Teammate 1:
10 Kettlebell/Dumbbell squat clean thrusters 16kg/12kg
10 Pull-ups
Teammate 2:
Plank (elbows)

*Teammate 1 completes 1 round of work while Teammate 2 holds plank then switch.
*Each teammate completes 5 Rounds. (50 thrusters, 50 pull-ups, 5 planks).
*100m Run team penalty at the switch for every break or drop in plank.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
45 minutes to complete:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Lunges
50 Sit-ups
50 Push-ups
50 Wall-balls
50 ½ Burpees
50 Double unders or 150 singles

*1 Minute rest every 2 minutes

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