Paramus 7/6/17

GUERRILLA CROSSFIT

Strength Training
Back Squat
2×5, 1×5+

Workout of the Day

200m Run
21-15-9
Russian kettlebell swings 24kg/16kg
Pull-ups
400m Run
9-15-21
Russian kettlebell swings 24kg/16kg
Ring dips or box dips
200m Run

Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 30 minutes:
4:1 work/rest
5 Calorie Bike/row
5 Push-ups
5 Situps
5 Ball slams
10 Calorie Bike/row
10 Push-ups
10 Situps
10 Ball slams
15 Calorie Row/bike
15 Push-ups
15 Situps
15 Ball slams

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