Paramus 1/16/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, barbell complex of:
2 Snatch deadlifts + 1 Hang power snatch + 1 Hang squat snatch
*Increase weight each set maintaining good mechanics

Workout of the Day
12 minutes to complete:
2 Rounds
40 Wallballs 20#/14#
40 Calorie Row/Bike

Rest 2 minutes

2 minutes to complete:
60 Russian Kettlebell swings 24kg/16kg


GUERRILLA HIIT (High Intensity Interval Training)

Workout
30 Seconds work / 30 Seconds rest
Dumbbell clean and press
Lunges
Renegade rows
Goblet squat
Alternating bicep curls
1 Minute rest

Repeat 4x

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