Paramus 7/28/17

GUERRILLA CROSSFIT

Kettlebell Strength Training
20 seconds work/10 seconds transition, rotate every minute for 12 minutes:
Double Windmill (right, left)
Renegade Row
See Saw Press
Double kettlebell clean
(Scale: Use Dumbbells)

Workout of the Day
60 Push-ups (Hand release)
70 Sit-ups
80 Kettlebell swings 24kg/16kg
90 Calorie Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds and reps in 30 minutes
1 Minute rest every 3 minutes
50 Box jumps
25 Calorie Row/Bike
50 Jumping pull-ups/ring rows
25 Calorie Row/Bike
50 Slam balls
25 Calorie Row/Bike

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