Paramus 10/9/17

GUERRILLA CROSSFIT

Workout of the Day
As many rounds as possible in 4 minutes:
5 Power snatches
10 Ring dips or box/bench dips

Rest 2 minutes

As many rounds as possible in 4 minutes:
5 Overhead squats
10 Knees to elbow

Rest 2 minutes

As many rounds as possible in 4 minutes:
5 Power snatches
10 Box jumps 24″/20″

Rest 2 minutes

As many round as possible in 4 minutes:
5 Overhead squats
10 Handstand push-ups or push-ups

Rx: 95#/65#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every 2 minutes, rotate through:
Row
5 Slam balls to lateral shuffle
5 Burpees to bear crawl
5 Overhead plate lunges to walk

Rest 2 minutes
Repeat

Tabata, rotate through for 8 minutes:
Renegade row
Dumbbell floor shoulder press
Dumbbell russian twist
Dumbbell sit-up

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