Paramus 1/12/18

GUERRILLA CROSSFIT

STRENGTH TRAINING
Strict Shoulder Press
2×5, 1×5+

Workout of the Day
4 Rounds
1 minute to complete:
10 Deadlifts 185#/115##
*Max pull-ups

Rest 1 minute

1 minute to complete:
10 Deadlifts 185#/115#
*Max push-ups

Rest 1 minute

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength
As many rounds as possible in 7 minutes:
10 Goblet squats
20 Goblet lunges
30 Kettlebell swings

Rest 2 minutes

Cardio
As many rounds as possible in 7 minutes:
10 Calorie Bike
20 Calorie Row
30m Bear crawl

Rest 2 minutes

Core
Every minute on the minute for 7 minutes:
Plank
Sit-ups
Hollow hold
Supermans
Side plank (right)
Side plank (left)
Plank jacks

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