Paramus 8/30/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
Overhead squat 3-5 reps

Fitness/Performance Workout of the Day
As many rounds as possible in 15 minutes:
Run 400m
21 Kettlebell swings 24kg/16kg
12 Toes to bar
21 Double unders

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
5 x 6 count burpee with 1 minute plank

Workout
Every minute on the minute for 21 minutes. Alternate through:
Max row
Max box jumps/step ups
Max push-ups

Cool Down
400m Walk/jog
Stretch

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