Paramus 10/5/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, barbell complex:
1 Power snatch + 1 Hang power snatch + 1 Hang squat snatch
*Increase weight each set maintaining good mechanics

Workout of the Day
As many rounds and reps as possible in 15 minutes:
24 Russian kettlebell swings 24kg/16kg
12 Burpees
12 Pistols or Alternating goblet lunges

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
2 minutes:
Max Bike

Rest 1 minute

‘Tabata/Reverse Tabata’
Balls slams/Mountain climbers
Rest 1 minute
Dumbbell thrusters/Superman planks
Rest 1 minute
Burpees/Rotating T planks
Rest 1 minute

2 minutes:
Max row

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