Paramus 9/21/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
As many rounds as possible in 21 minutes:
5 Strict handstand push-ups or 10 push-ups
10 KB box step-ups 24kg/16kg (20″ box or lower)
20 Kettlebell swings 24kg/16kg
300m Run

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
‘Tabata’
Jump rope
V-ups
Supermans
*2 minutes each movement

Workout
Every minute on the minute for 12 minutes:
Max kettlebell swings
Max air squats
Max jump rope singles
Then
Rest 1 minute to 2 minutes max effort row/bike

Rest 3 minutes/100m walk

Every minute on the minute for 12 minutes:
Max kettlebell or dumbbell press (single arm)
Max goblet squats
Max jump rope singles
Then
Rest 1 minute to 2 minutes max effort row/bike

Cool Down
Stretch

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