Paramus 5/22/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 12 minutes, alternate between (superset):
Max rep bench press (40 seconds)
Max rep chin-ups (40 seconds)
Rest (2 minutes)

Workout of the Day
Death by Clean and Jerk 135#/95#
*1000m Row once you can not complete allotted reps within the minute.

Post results to Wodify.
_________________________________________________
GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 4 minutes:
15 Wallballs
Medball shuffle (3x)
15 Med-ball step-ups
Medball shuffle (3x)

Rest 1 minute

As many rounds as possible in 4 minutes:
15 Medal sit-ups
Medball shuffle (3x)
15 Overhead lunges
Medball shuffle (3x)

Rest 1 minute

Repeat 2x for a total of 3 cycles. (30 minutes)

Leave a Reply

Select Your Gym