Paramus 9/7/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
3-5 Push/Split Jerks
(3 reps medium to heavy/5 reps light to medium)
*Increase weight each set maintaining good mechanics

Workout of the Day
300m Run
30 Russian kettlebell swings 24kg/16kg
300m Run
30 American kettlebell swings
300m Run
30 Russian to American swings
300m Run

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Bike (1 minute)
Row (2 minutes)
As many reps as possible in 3 minutes:
5 Push-ups
5 Air squats
5 Burpees
Row (2 minutes)
Bike (1 minute)

Rest 2 minutes

Repeat 2x for a total of 3 rounds.

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