Paramus 9/8/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
Power or Muscle snatch 3-5 reps

Fitness/Performance Workout of the Day
“Fran”
21-15-9
Thrusters 95#/65#
Pull-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
5 Minutes
Turkish get-up

Workout
As many rounds as possible in 15 minutes:
10 Calorie Bike
15 Burpees
20 Calorie Row
*Target goal 5 rounds men/4 rounds women

Rest 3 minutes

As many rounds as possible in 15 minutes:
5 Single arm kettlebell swing (right)
5 Kettlebell front squat (right rack)
5 Single arm kettlebell press (right)
5 Single arm kettlebell swing (left)
5 Kettlebell front squat (left rack)
5 Single arm kettlebell press (left)
30 Sit-ups
*Target goal 7 rounds men/6 rounds women

Cool down
200m walk

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