Paramus 11/9/17

GUERRILLA CROSSFIT

Kettlebell Skill/Core Training
‘Tabata’
Kettlebell Tater or Clean (right/left)
Rock to Standing press or Sitting press (right/left)

Strength Training
Every minute on the minute for 10 minutes:
3 Tempo Front Squats (coach command)

Workout of the Day
10-9-8-7-6-5-4-3-2-1
Deadlifts 225#/155#
1-2-3-4-5-6-7-8-9-10
Lateral bar burpees

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
2 minutes:
10 Calorie Bike
*Max Air squats in time remaining

Rest 1 minute

2 minutes:
12 Burpees
*Max box jumps in time remaining

Rest 1 minute

2 minutes:
15 Calorie Row
*Dumbbell snatches in time remaining

Rest 1 minute. Repeat 2x for 3 cycles.

Finisher:
Death by push-ups
*Add 1 push-up every 20 seconds
**Keep going until you can not do the allotted push-ups within 20 seconds