Paramus 9/25/17

GUERRILLA CROSSFIT

Strongman Training
As many rounds as possible in 12 minutes (slow controlled pace):
40m Farmers carry
30m Prowler push or 100m Run
2 Tire flips
1 Atlas stone lift and squat

Workout of the Day
As many reps as possible in 12 minutes:
100 Double unders/300 singles
75 Wallballs 20#/14#
50 Deadlifts 225#/135#
25 Handstand push-ups or 35 Push-ups
*Max Double unders or singles

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
5 minutes:
100m Run
Battle ropes

Rest 1 minute

4 minutes:
Row
Bike

Rest 1 minute

5 minutes:
100m Run
Tire flips

Rest 1 minute

4 minutes:
Row
Bike

Rest 1 minute

5 minutes:
100m Run
Wallballs

Rest 1 minute

8 minutes core work, every minute rotate:
Plank
Superman Hold
Hollow hold
Tuck-ups

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