Paramus 6/5/17

GUERRILLA CROSSFIT

Kettlebell Skill/Core Training
20 seconds On/10 seconds Rest, rotate through for 8 minutes:
Kettlebell lunge sling shot (right arm)
Kettlebell lunge sling shot (left arm)
Kettlebell windmill (right arm)
Kettlebell windmill (left arm)

Strength Training
Every minute on the minute for 10 minutes:
Overhead Squat
3 Reps
*Increase weight each set
(Scale: Front squat)

Workout of the Day
As many reps as possible in 8 minutes:
60 Kettlebell swings
50 Air squats
40 Kettlebell swings
30 Air squats
20 Kettlebell swings
10 Air squats
Max Burpees

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 5 minutes:
30 Single unders
30ft Bear crawl
30 Mountain climbers
30ft Broad jumps

Rest 1 minute

As many rounds as possible in 5 minutes:
15 Push-ups
30ft Alternating lunges
15 Air squats
30ft Frog leaps

Rest 1 minute

Repeat 2x for a total of 3 Cycles.

Leave a Reply

Select Your Gym