Paramus 10/18/16

GUERRILLA CROSSFIT

Strength Training
Bench Press 2×5, 1×5+

Fitness/Performance Workout of the Day
20-18-16-14-12-10-8-6-4-2
Kettlebell swings 24kg/16kg
10-9-8-7-6-5-4-3-2-1
Ball slams 20#/15#
Burpees

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
10 Calorie bike easy pace/rest
8 Calorie bike moderate pace/rest
6 Calorie bike fast pace/rest

Workout
30-20-10
Calorie Bike
Ball slams

Rest 3 minutes

10-20-30
Calorie Bike
Kettlebell swings

Cool Down
Stretch

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