Paramus 9/29/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, alternate between:
Max Bench Press
Plank

Workout of the Day
9-15-21-15-9
Thrusters 95#/65#
18-30-42-30-18
Russian kettlebell swings 24kg/16kg

Post results to Wodify.


GUERRILLA CROSSFIT (High Intensity Interval Training)

Workout
Every minute on the minute for 24 minutes, rotate through:
Teams of 2
45 seconds of work/15 seconds rest (transition)
Battle ropes
Burpees
Ring rows
Dumbbell clean and press
Push-ups
Row

Rest 3 minutes

6 minutes of core work:
24 Sky reaches (alternating t planks)
24 Plank Shoulder taps
24 Supermans

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