Paramus 4/17/17

GUERRILLA CROSSFIT

Strength Training
Weighted or Strict pull-ups
3 x Max reps

Workout of the Day
3 Rounds
30 Russian kettlebell swings 24kg/16kg
20 Double unders/40 singles
100m Run
20 Goblet squats 24kg/16kg
20 Double unders/40 singles
100m Run
10 Goblet back step lunge to step-up 24kg/16kg (20″ Box)
20 Double unders/40 singles
100m Run

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
1 Minute air squats
1 Minute dumbbell push press
1 Minute to complete 100m sprint
1 Minute ring rows
1 Minute kettlebell swings
2 Minutes to complete 100m sprint

Repeat 3x for a total of 4 rounds

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