Paramus 2/17/17

GUERRILLA CROSSFIT

Kettlebell Core/Mobility Training
20 seconds On/ 20 seconds Off
Arm bar (right arm 2x)
Arm bar (left arm 2x)
Cradle rock and press (right arm 2x)
Cradle rock and press (left arm 2x)

Strength Training
Back squat 20RM

Workout of the Day
As many reps as possible in 11 minutes:
30 Shoulder to overhead 135#/95#
50 Knees to elbows
70 Calorie Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
As many rounds and reps as possible in 20 minutes:
50 Medballs cleans
50 Medball step-ups
50 Medball sit-ups
*Medball passing lateral shuffles after each set.

Then 3 minutes
Group Tire flips

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