Paramus 12/29/16

GUERRILLA CROSSFIT

Kettlebell Mobility/Core Training
20 seconds On/20 seconds Off, 4 minutes each movement:
High Windmill
Low Windmill

Strength Training
Every minute on the minute for 10 minutes:
3 Back squats (75%-80% of 3×5)

Workout of the Day
‘Annie’
50-40-30-20-10
Double unders
Sit-ups

Scale: Single unders 3x

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
10 minute AMRAP:
5 Kettlebell swings (right)
5 Kettlebell rack squats (right)
5 Kettlebell presses (right)
5 Kettlebell swings (left)
5 Kettlebell rack squats (left)
5 Kettlebell presses (left)
10 Burpees
Then 5 minutes to complete:
60 Calorie Row

10 minute AMRAP:
5 Kettlebell swings (right)
5 Kettlebell rack squats (right)
5 Kettlebell presses (right)
5 Kettlebell swings (left)
5 Kettlebell rack squats (left)
5 Kettlebell presses (left)
10 Burpees
Then 5 minutes to complete:
40 Calorie Bike

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