Paramus 11/13/17

GUERRILLA CROSSFIT

Strength Training
Tempo and Pause Bench Press
1 Minute:
3 reps (coach command)
*Max reps in time remaining

Rest 2 minutes. Repeat 4x for a total of 5 sets (15 minutes).

Workout of the Day
As many reps as possible in 12 minutes:
15 Sumo deadlift high pulls 95#/65#
15 Toes to bar
30 Double unders/60 Singles

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 3 minutes:
5 Calorie Bike
5 Air squats
5 Burpees

Rest 1 minute

As many reps as possible in 6 minutes:
10 Calorie Row
10 Sumo deadlift pulls
10 Box jumps

Rest 2 minutes. Repeat.

Finisher:
8 minutes:
Plank
*10 Sit-ups for every drop or break

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