Paramus 3/30/17

GUERRILLA CROSSFIT

Strength Training
Strict Shoulder Press
2×5, 1×5+

Workout of the Day
As many reps as possible in 7 minutes:
60 Double unders/120 singles
20 Russian kettlebell swings 32kg/24kg
10 Box jumps 24″/20″
20 Russian kettlebell swings
10 Box jumps
20 Russian kettlebell swings
10 Box jumps
60 Double unders/120 singles

Rest 5 minutes. Repeat.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Max reps each minute of:
Jump rope singles
Dumbbell front squats
Jump rope singles
Air squats
Jump rope singles
Dumbbell lunges

1 Minute rest

Max reps each minute of:
Jumping jax
Dumbbell shoulder press
Jumping jax
Push-ups
Jumping jax
Dumbbell clean

1 Minute rest

Max reps each minute of:
½ Burpees
Dumbbell thrusters
½ Burpees
Dumbbell lunging thrusters
½ Burpees
Dumbbell clean and press

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