Paramus 12/6/16

GUERRILLA CROSSFIT

Strength Training
Power clean
3×3 (reset)
or 1RM (make up)

Workout of the Day
2 Rounds
25 Hand release push-ups
25 Double unders/75 singles
25 Sit-ups
25 Double unders/75 singles
25 American kettlebell swings 24kg/16kg
25 Double unders/75 singles
25 Pistols/Goblet lunges (back step) 24kg/16kg
25 Double unders/75 singles

Rx+: Pistols

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 4 rotate every 2 minutes:
2 Min bike (10 sec work/ 10 sec rest)
2 Min battle rope (10 sec work/ 10 sec rest)
2 Min single leg box hops (10 sec work/ 10 sec rest)
2 Min push-ups (10 sec work/ 10 sec rest)
Rest 1 minute

Repeat 3x

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