Paramus 10/25/17

GUERRILLA CROSSFIT

Workout of the Day
50 Russian kettlebell swings 24kg/16kg
400m
30 Pull-ups
50 American kettlebell swings
400m Run
30 Toes to bar
50 Russian to American kettlebell swings
400m Run
30 Pull-up to Toes to bar

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
7 minutes:
Bike (2 minutes)
Row (2 minutes)
300m Run (3 minutes)

As many rounds as possible in 7 minutes:
20m 2 ball slams to throw
20m Burpee to broad jump
20m 8 mountain climbers to 8 bear crawl steps

Rest 2 minutes
Repeat.

Core, 1 minute rotate through:
Plank (hands)
T plank (right)
T plank (left)
Plank (elbows)
Tuck-ups (2 minutes)

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