Paramus 12/5/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

Workout of the Day
80-60-40-20
Double unders/Singles 2x
40-30-20-10
Russian kettlebell swings 24kg/16kg
20-15-10-5
Pull ups

Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Workout
7 minutes:
10 Dumbbell Sumo Deadlifts
10 Dumbbell Press
20 Dumbbell Lunges

Rest 2 minutes

7 minutes:
10 Calorie Bike
10 Burpees
20 Calorie Row

Rest 2 minutes. Repeat.

7 minutes Core:
10 Plank Supermans or Supermans
10 Dumbbell sit-ups
20 Alternating Side Plank Sky Reachers

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