Paramus 11/17/16

GUERRILLA CROSSFIT

Strength Training
Power Snatch or Squat Snatch 1RM

Workout of the Day
20-18-16-14-12-10-8-6-4-2
Russian kettlebell swings 24kg/16kg
1-2-3-4-5-6-7-8-9-10
Burpee box jumps 24″/20″

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Row/Bike/Run

Workout
Every minute on the minute for 8 minutes, alternate between:
Max Calorie Bike
Max Dumbbell Thrusters

2 minute rest

Every minute on the minute for 8 minutes, alternate between:
Max calorie Row
Max Burpees

2 minute rest

Every minute on the minute for 8 minutes, alternate between:
Jump rope
Max Broad jumps

Cool down
Stretch

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