Paramus 8/19/16

GUERRILLA CROSSFIT

Strength Training
Back squat 3×5

Fitness
As many rounds and reps as possible in 15 minutes:
12 Kettlebell swings
12 Ring rows
6 Power or Muscle snatch

Performance
As many rounds and reps as possible in 10 minutes:
24 Kettlebell swings
12 Ring rows
Then
As many reps as possible in 5 minutes:
Power or Squat snatch (as heavy as possible)

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Row/Bike 3 minutes easy to moderate pace

Workout
Row 1 minute moderate pace
Then
8 Rounds
10 Seconds all out effort/ 20 seconds easy pace

Rest 2 minutes

6 Minutes
30 Seconds max push-ups
30 Seconds rest

Rest 2 Minutes

Bike 1 minute moderate pace
Then
8 Rounds
10 Seconds all out effort/ 20 seconds easy pace

Cool Down
800m Walk

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