Paramus 11/16/17

GUERRILLA CROSSFIT

Strength Training
Deadlift 3×5 (reset)
or 1RM (make up)

Workout of the Day
As many rounds and reps as possible in 7 minutes:
21 Russian kettlebell swings 24kg/16kg
9 Box jumps 30″/24″

Rest 2 minutes

As many rounds and reps as possible in 7 minutes:
21 American kettlebell swings 24kg/16kg
9 Chest to bar pull-ups (15 Ring rows)

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 10 minutes:
10 Dumbbell press
10 Close grip press
10 Seated hammer curls
10 Seated shoulder press
100m Run (inside)

Rest 2 minutes

As many rounds as possible in 10 minutes:
10 Devils press
10 Renegade rows
10 DB Hammer swings
10 DB Bent over flies
100m Run (inside)

Rest 2 minutes

Every minute on the minute for 6 minutes:
Bike
Row
Plank