Paramus 6/22/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
Front squat (2 second pause at bottom, coach command)
3 Reps (clean once from floor)
*Start light, increase weight each set maintaining good mechanics

Workout of the Day
As many rounds as possible in 12 minutes:
9 Ball slams 20#/15#
7 Push press 95#/65#
5 Calorie Bike

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
5 minutes to complete:
20 Calorie Row
20 Burpees
*Max air squats in time remaining

Rest 1 minute

5 minutes to complete:
200m Run
20 Sit-ups
*Max push-ups in time remaining

Rest 1 minute

Repeat 2x for a total of 3 cycles.

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