Paramus 4/4/17

GUERRILLA CROSSFIT

Strength Training
Power Snatch
3×3

Workout of the Day
2k Row
*Every 250m:
5 Deadlifts 225#/135#
10 Push-ups
15 Air squats

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
14 minutes
30 sec work / 30 sec rest
Alternate between
Dumbbell push-up to renegade row
Dumbbell clean
Dumbbell lunge
Roll back and press (1 dumbbell)

Rest 2 Minutes

10 minutes
20 sec work / 20 sec rest
Alternate between
Ball slams
Supermans
Bear crawl to jump

Rest 2 minutes

6 minutes
15 sec work / 15 sec rest
Bike (3 minutes)
Row (3 minutes)

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