Paramus 1/5/18

GUERRILLA CROSSFIT

Workout of the Day
Every minute on the minute for 10 minutes:
3 Deadlifts
*Increase weight each set maintaining good mechanics

Rest 5 minutes

Every minute on the minute for 10 minutes:
3 Power cleans
*Increase weight each set maintaining good mechanics

Rest 5 minutes

10 minutes to complete:
100 Thrusters 45#/35#
*5 Burpees at the start and every minute

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength and Cardio
As many rounds as possible in 5 minutes:
10 Calorie Bike
15 Air squats
20 Dumbbell snatches

Rest 1 minute

As many rounds as possible in 5 minutes:
10 Calorie Row
15 Drop sumo squats
20 Dumbbell single arm press (10 each side)

Rest 1 minute.
Repeat 1x for 2 Rounds.

Core:
6 minutes:
20 Sit-ups
20 Supermans
20 Russian twists (w/db or without)

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