Paramus 8/31/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
1 Power Snatch + 1 Snatch balance + 1 Squat Snatch
*Increase weight each set maintaining good mechanics

Scale: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
or 3 Power Snatches

Workout of the Day
45 Dumbbell clean and press 45#/25#
45 Ring dips or box dips
45 Calorie bike
*3 Burpees at the start and every minute on the minute

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
3 minutes:
Row (pace/sprint)

Rest 1 minute

As many reps as possible in 7 minutes:
15 Half burpees
15 Push-ups
20 Mountain climbers
20 Air squats

Rest 2 minutes

As many reps as possible in 7 minutes:
15 Jumping jacks
15 Plank jacks
20 Superman flutter kicks
20 Tuck-ups

Rest 2 minutes

As many reps as possible in 7 minutes:
15 Half burpees
15 Push-ups
20 Mountain climbers
20 Air squats

Rest 1 minute

3 Minutes;
Row (pace/sprint)

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