Paramus 9/12/17

GUERRILLA CROSSFIT

Strength Training
10 Minutes (1 minute work/1 minute rest):
5 Strict presses (75%-80% of 1RM)
*Max back squats (same weight) in time remaining
Rest 1 minute

Workout of the Day
10 Rounds
15 Russian kettlebell swings 32kg/24kg
100m Run
5 Calorie bike

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 7 minutes:
10 Calorie row
15 Jump squats
20 Lunges

Rest 1 minute

As many rounds as possible in 7 minutes:
10 Devil’s press
15 Dumbbell squats
20 Dumbbell step-ups

Rest 1 minute

Repeat.

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