Paramus 1/22/18

GUERRILLA CROSSFIT

Strength Training
Back squat
2×5, 1×5+

Workout of the Day
Death by Power Clean 135#/95#
*Tap Out Penalty*
Under 10 minutes: 50 Burpees
11 minute mark: 40 Burpees
12 minute mark: 30 Burpees
13 minute mark: 20 Burpees
14 minute mark: 10 Burpees
15 minute mark or above: 0 Burpees

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength (dumbbells)
As many rounds as possible in 8 minutes:
5 Devils Press
10 Lunges
5 Curl and squat
10 Bent over pull

Rest 2 minutes

Cardio
As many rounds as possible in 8 minutes:
5 Calorie Bike
10 Calorie Row
5 Calorie SkiErg
10 Burpees

Rest 2 minutes

Core
Every minute on the minute for 8 minutes, rotate through:
Plank hold
Sit-ups
Hollow hold
Supermans