Paramus 12/22/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
3 Power cleans + 1 Jerk
*Increase weight each set maintaining good mechanics

Workout of the Day
3 minutes to complete:
25 Air squats
20 Alternating dumbbell snatches 45#/25#
15 Box jumps 24″/20″
*Max Pull-ups in time remaining

Rest 1 minute. Repeat 3x for a total of 4 rounds.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
2 Minutes:
Bike (Pace, Sprint)

Rest 1 minute

8 minutes:
10 Dumbbell bench press
10m Walking lunge
10 Dumbbell step-ups
10m Walking lunge

Rest 2 minutes

2 minutes:
Row (Pace, Sprint)

Rest 1 minute

8 Minutes:
10 Ball slams
10m Bear crawl
10 Burpees
10m Bear crawl

Rest 2 minutes

4 minutes:
Sit-ups (1 minute)
Superman (30 seconds)
Hollow hold (30 seconds)
(Repeat)

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