Paramus 10/19/17

GUERRILLA CROSSFIT

Strength Training
Power/Squat Snatch 1RM
or 3×5

Workout of the Day
50-40-30-20-10
Double unders/Singles 3x
Sit-ups
*10 Burpees after each set

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
3 minutes:
Max Bike
(arms only, legs only, both: 1 minute each)

7 minutes:
20 Kettlebell swings
15 Goblet squats
10 Burpees

Rest 2 minutes

3 Minutes:
Max Bike (repeat)

7 minutes:
20 KB sumo pulls
15 Goblet sumo squats
10 Burpees

Rest 2 minutes

Rotate through, 7 minutes Core:
Plank
Superman
Hollow
Tuck-ups
Hollow
Superman
Elbow plank