Paramus 9/1/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
Strict press 3-5 reps

Fitness Workout of the Day
50 Kettlebell swings 24kg/16kg
25 Front squats 95#/65#
50 Kettlebell swings 24kg/16kg
25 Overhead squats 95#/65#
50 Kettlebell swings 24kg/16kg
100 Air squats

Performance Workout of the Day
25 Kettlebell swings 32kg/24kg
15 Squat cleans 135#/90#
25 Kettlebell swings 32kg/24kg
15 Overhead squats 135#/90#
25 Kettlebell swings 32kg/24kg
100 Air squats

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 x Inchworm to push-up

Workout
4 Rounds
1 Minute dumbbell ground to overhead (alternate hands each rep)
1 Minute jump rope

2 Minute rest

Tabata
Push-ups

2 Minute rest

4 Rounds
1 Minute dumbbell ground to overhead (alternate hands each rep)
1 Minute jump rope

Cool Down
Stretch

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