Paramus 12/28/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, alternate between:
3 Tempo Front Squats (Coach command)
*Max front squats in time remaining
Rest (1 minute)

Note: Front squats from floor (55%-60% of 1RM)

Workout of the Day
10-9-8-7-6-5-4-3-2-1
Power snatches 95#/65#
1-2-3-4-5-6-7-8-9-10
Double jump lateral bar burpees

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
3 Minutes:
3 Calorie Bike
6 Box jumps
9 Calorie Row

Rest 1 minute

3 minutes:
3 Ball slams
6 Overhead lunges
9 Push-ups

Rest 1 minute
Repeat 2x for a total of 3 Rounds.

Core
4 minutes:
10 Side plank dips (right)
10 Side plank dips (left)
20 Hollow hold alternating leg crunches

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