Paramus 9/19/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
2 Power cleans + 2 Push jerks

Workout of the Day
‘Death by Wallball’
Minute 1: 2 Wallballs 20#/14#
Minute 2: 4 Wallballs
Minute 3: 6 Wallballs
and so on…adding 2 reps every minute.
Then (once you can not complete the required reps within the minute)
3 minutes:
Max Burpees over Medball (facing jump)

Score last round of wallballs + max burpee over medball.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
30 Second Bike
60 Second Burpees
90 Second Row
60 Second Burpees

Rest 1 minute

As many rounds as possible in 4 minutes:
8 Single arm kettlebell swings
8 Rack squats
8 Push press
(alternate right arm/left arm each round)

Rest 1 minute

Repeat 2x. Total of 3 rounds.

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