Paramus 11/20/17

GUERRILLA CROSSFIT

Strength Training
Power Clean 3×3

Workout of the Day
5 Rounds
10 Strict presses 45#/35#
10 Back bar jump squats (or back squats) 45#/35#
30 Russian kettlebell swings 24kg/16kg
300m Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
2 Minutes:
50 Jumping jacks
Max Bike/Row

Rest 1 minute

2 Minutes:
50 Air Squats
Max Bike/Row

Rest 1 minute

2 Minutes:
50 Kettlebell swings
Max Bike/Row

Rest 1 minute

2 Minutes:
50 Mountain climbers
Max Bike/Row

Rest 1 minute

Repeat.

Core Finisher
As many rounds as possible in 6 minutes:
20 Sit-ups
20 Supermans
20 Hollow flutter kicks
20 Plank jacks