Paramus 9/23/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
Back squat or front squat 3-5 reps

Fitness/Performance Workout of the Day
“Helen
3 rounds
400m Run
21 Kettlebell swings
12 Pull-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
200m Jog/Bike/Row

Workout
As many rounds as possible in 8 minutes:
10 Ball Slams
10 Box Jumps

Rest 2 minutes

As many rounds as possible in 8 minutes:
10 Calorie Bike
10 Ball slams

Rest 2 minutes

As many rounds as possible in 8 minutes:
10 Calorie row
10 Ball slams

Cool down
Stretch

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