Paramus 12/26/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, Press complex:
1 Strict press + 2 Push presses + 3 Push jerks
*Increase weight each set maintaining good mechanics

Workout of the Day
As many reps as possible in 12 minutes:
60 Double unders/120 Singles
30 Calorie row/bike (25 cals)
60 Kettlebell swings 24kg/16kg
30 Goblet squats 24kg/16kg
60 Double unders/120 Singles
30 Goblet lunges 24kg/16kg
60 Kettlebell swings 24kg/16kg
30 Calorie row/bike (360 reps)
*Max Double unders/Singles

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength/Core
Every minute on the minute for 10 minutes:
10 Dumbbell push presses
*Max elbow plank in time remaining

Cardio
As many rounds as possible in 12 minutes:
30 Singles/Double unders
15 Calorie bike
30 Kettlebell swings
15 Goblet squats