Paramus 11/30/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
3 Power snatches
*Increase weight each set maintaining good mechanics

Workout of the Day
12 minutes to complete:
50 Russian kettlebell swings 24kg/16kg
40 Goblet squats 24kg/16kg
30 Push-ups
20 Pistols or Goblet lunges
30 Push-ups
40 Goblet squats
50 Russian kettlebell swings
*Max burpees in time remaining

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
10 minutes
Death by Row:
Add 2 calories every minute until the required cals can not be completed within the minute cycle.
*As many rounds as possible in time remaining:
10 Air squats
10 Push-ups
10 Box jumps

10 minutes
Death by Ball Slams
Add 2 calories every minute until the required cals can not be completed within the minute cycle.
*As many rounds as possible in time remaining:
10 Air squats
10 Push-ups
10 Box jumps

Finisher:
6 minutes
20 Sit-ups
20 Flutter kicks
20 Supermans

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