Paramus 12/14/17

GUERRILLA CROSSFIT

Strength Training
Deadlift 5RM

Workout of the Day
75 Power snatches 95#/65#
75 Burpees

*Partition reps as desired until all required reps are complete. Make your best workout. Have fun!

Post results to Wodify.


GUERRILLA HIIT

Workout
Strength and Cardio Training
1 minute:
10 Calorie Bike

2 Minutes:
10 Calorie Bike
15 Dumbbell press

3 minutes:
10 Calorie Bike
15 Dumbbell press
20 Kettlebell swings

4 minutes:
10 Calorie Bike
15 Dumbbell press
20 Kettlebell swings
25 Air squats

5 minutes:
10 Calorie Bike
15 Dumbbell press
20 Kettlebell swings
25 Air squats
30 Calorie Row

6 minutes:
10 Calorie Bike
15 Dumbbell press
20 Kettlebell swings
25 Air squats
30 Calorie Row
*Max burpees

Core:
4 minutes:
20 Hollow flutter kicks
20 Single arm/leg V-ups
20 Russian twists

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