Paramus 10/30/17

GUERRILLA CROSSFIT

Strength Training
Clean and Jerk 1RM
or 3×3

Workout of the Day
5-10-15-20-15-10-5
Russian kettlebell swings 32kg/24kg
Box jumps 24″/20″
Push-ups

Post results to Wodify.

GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 30 minutes:
1:00 Plank
90 Jump ropes
80 Kettlebell swings
70 Air squats
60 Sit-ups
50 Supermans
40 Goblet lunges
30 Calorie Row
20 Dumbbell press
10 Calorie Bike

Every 4 minutes Rest 1 minute.