Paramus 11/5/17

GUERRILLA CROSSFIT

Workout of the Day
As many rounds as possible in 4 minutes:
3 Power snatches 95#/65#
9 Handstand push-ups or push-ups

Rest 2 minutes

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

Rest 2 minutes

As many rounds as possible in 4 minutes:
3 Power snatches
9 Knees to elbow

Rest 2 minutes

As many rounds as possible in 4 minutes:
3 Power snatches
9 Pistols or Back step lunges

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
8 minutes:
Burpee ladder:
1 burpee
20m Run (inside)
2 Burpee
20m Run
3 Burpee
20m Run
and so on..

Rest 2 minutes

8 minutes, Alternate:
Bike (2 minutes)
Row (2 minutes)
Sit-ups (2 minutes)
T-plank (each side-1 minute)

Rest 2 minutes

8 minutes:
Ball slam ladder
1 Ball slam
20m Ball carry (inside)
2 Ball slams
20m Ball carry
3 Balls slams
20m Ball carry
and so on…

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