Paramus 11/23/16

GUERRILLA CROSSFIT

Workout of the Day
As many rounds and reps as possible in 18 minutes:
20 Air squats
15 Power snatches 75#/55#
10 Handstand push-ups
5 Muscle-ups or 5 Strict chin-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Row/Movements

Workout
Tabata: 8 sets of 20 seconds work / 10 seconds rest
Bear crawl (forward/reverse)
1 Minute rest
Sumo kettlebell high pulls
1 Minute rest
Burpees
1 Minute rest
Goblet squats
1 Minute rest
Shoulder press (kb or db)
1 minute rest
Row

Cool Down
Stretch

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