Paramus 6/16/17

GUERRILLA CROSSFIT

Strength Training
Bench Press
3×5

Workout of the Day
‘Nancy’
5 Rounds
400m Run
15 Overhead squats 95#/65#

or

‘Rowing Nancy’
5 Rounds
500m Row
15 Overhead squats 95#/65#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 3 minutes:
5 Calorie Bike/Row
5 Dumbbell front squats
5 Burpees

Rest 1 minute

As many reps as possible in 3 minutes:
5 Calorie Row/Bike
5 Dumbbell presses
5 Box jumps

Rest 1 minute

As many reps as possible in 6 minutes:
5 Calorie Bike/Row
5 Thrusters
5 Burpee box jumps

Rest 1 minute. Repeat.

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