Paramus 6/1/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
3 Push/Split Jerks
*Increase weight each set maintaining good mechanics

Workout of the Day
2 Minutes to complete:
20 Russian kettlebell swings 24kg/16kg
10 Alternating goblet lunges 24kg/16kg
5 Pull-ups
*Max Burpees in time remaining

Rest 1 Minute. Repeat 5x for a total of 6 rounds.

Score burpees ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 12 minutes, alternate through:
Bike
Burpee
Row
Air squats

Rest 3 minutes:

Every minute on the minute for 12 minutes, alternate through:
Devils press
Sit-ups
Renegade rows
Dumbbell russian twists

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