Paramus 5/11/17

GUERRILLA CROSSFIT

Skill Training
10 minutes to find:
Max height box jump

Strength Training
Every minute on the minute for 10 minutes:
Back Squat w/ 2 second pause (coach call)
3 reps

Workout of the Day
As many rounds and reps as possible in 10 minutes:
15 Push-ups
15m Bear crawl
15 Box jumps 24#/20#
15m Bear crawl

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
90 Seconds: 10 Mountain climbers to 2 burpees
30 Seconds Rest
60 Seconds: Max Row
30 Second Rest
30 Second: Max Bike
30 Seconds Rest
60 Seconds: 100m Run
30 Seconds Rest
90 Seconds: 100 Lunges to 2 air squats
30 Seconds Rest

Repeat 3x. For a total of 4 Rounds.

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