GUERRILLA CROSSFIT

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

Fitness Workout of the Day

10 Rounds
15 Kettlebell swings
15 Lunges (bodyweight)
1 Rope climb

Performance Workout of the Day
10 Rounds
10 Kettlebell snatch
15 Lunges (bodyweight)
1 Legless rope climb

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Row/Bike slow pace

Workout
4 Rounds
1 Minute Calorie Row (Strong pace)
15 Seconds Rest
30 Seconds Calorie Bike (Max effort)
15 Seconds Rest

Rest 1 minute

4 Rounds
1 Minute Dumbbell Thrusters (Steady pace)
15 Seconds Rest
30 Seconds Burpees (Max effort)
15 Seconds Rest

Rest 1 minute

4 Rounds
1 Minute Plank (Hold)
15 Seconds Rest
30 Seconds Broad Jump (Max effort)
15 Seconds Rest

Cool Down
Stretch

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