Paramus 12/19/17

GUERRILLA CROSSFIT

Strength Accessory Training
Every minute on the minute for 10 minutes:
1 Snatch balance + 3 Sotts press
Scale: 4 Overhead squats or Front squats

Workout of the Day
10 Rounds
3 Squat snatches (heavy) or 6 Power snatches (light)
30 Double unders/60 Singles

Recommended Rx: 135#/95# and up.
Scale appropriately, it’s about mechanics not the weight. Lift safe and have fun.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Tabata Cardio
Bike
Bear crawl to jump

Tabata Strength
Double dumbbell sumo pulls
Double dumbbell curl and reverse lunge press

Tabata Core
Single dumbbell sit-up press
Single dumbbell twists