Paramus 8/18/17

GUERRILLA CROSSFIT

Strength Training
30 seconds On/30 seconds Off for 10 minutes, alternate between:
Strict Chin-ups
Ring or Bench Dips

Workout of the Day
Every minute on the minute for 20 minutes, alternate between:
Max Hang power cleans
Max Thrusters
Max Squat clean thrusters
Max Double unders/singles
Rest

Rx:115#/80#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 8 minutes:
10 Push-up renegade row
10m Dumbbell walking lunges
10 Dumbbell burpees
10m Dumbbell walking lunges

Rest 2 minutes

Every minute on the minute for 4 minutes, alternate between:
Bike
Row

Rest 1 minute:

As many rounds as possible in 8 minutes:
10 Ball slams
10m Bear crawl
10 Box jumps
10m Bear crawl

Rest 2 minutes

Every minute on the minute for 4 minutes, alternate between:
Bike
Row

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