Paramus 7/11/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, barbell complex:
1 Power clean + 1 Hang squat clean + 1 Squat clean
*Increase weight maintaining good mechanics
(Scale: 3 power cleans)

Workout of the Day
7 Minutes to complete:
15 Calorie row/12 Calorie bike
15 Russian kettlebell swings 24kg/16kg
15 Burpees
15 Russian Kettlebell swings
15 Burpees
15 Russian kettlebell swings
*Max Calorie row/bike

Rest 3 minutes. Repeat.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 28 minutes:
Ball slams
Plank
Situp w/ball
Plank
Overhead Lunge w/ball
200m Run
Rest

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