Paramus 2/1/17

GUERRILLA CROSSFIT

Accessory Strength
Every minute on the minute for 5 minutes:
3 Sotts presses
*Increase weight each set maintaining good mechanics (accessory strength, keep light)

Strength Training
Every minute on the minute for 10 minutes:
3 Power snatches
*Increase weight each set maintaining good mechanics

Workout of the Day
5 Rounds
2 minutes to complete:
20 Russian kettlebell swings 24kg/16kg
10 Burpees
*Max calorie row in time remaining

1 Minute rest.
Score Calories ONLY.
Scale row: 12/10 Calories

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 30 minutes
50 Jumping jax
40 Plank w/alt shoulder tap
30 Squats
20 Push-ups
10 Burpees

1 Minute rest every 3 minutes

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