Paramus 11/27/17

GUERRILLA CROSSFIT

Strength Training
Bench Press
3×5

Workout of the Day
3-7-11-15-11-7-3
Power snatches 95#/65#
Overhead squats 95#/65#
*30 Double unders/60 Singles after each set

Scale: Overhead squats to Front squats

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
3 minutes:
10 Dumbbell bench press
5 Lateral bench jumps (hands on bench)

Rest 1 minute

3 minutes:
10 Dumbbell Single arm bench row (each side)
5 Lateral bench jumps

Rest 1 minute

3 minutes:
10 Seated curl to standing press
5 Lateral bench jumps

Rest 1 minute. Repeat.

Finisher:
Every minute for 6 minutes:
Row
Plank

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