Paramus 12/7/17

GUERRILLA CROSSFIT

Strength Training
Strict Press
3×5

Workout of the Day
As many rounds as possible in 3 minutes:
3 Push jerks 135#/95#
6 Toes to bar
9 Box jumps 24″/20″

Rest 1 minute.
Repeat 4x for a total of 5 rounds.
Begin with Push Jerks every cycle.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
4 minutes:
8 Jumping jacks to burpee
8 Mountain climbers to burpee
8 Push-ups to burpee

Rest 1 minute

2 minutes:
Max Bike

Rest 1 minute

4 minutes:
8 Dumbbell clean and press to burpee
8 Renegade rows to burpee
8 Dumbbell bent over flies to burpee

Rest 1 minute

2 minutes:
Max Row

Rest 1 minute

Repeat.