Paramus 1/19/18

GUERRILLA CROSSFIT

Kettlebell Strength/Core Training
Every minute on the minute for 12 minutes, alternate between:
Turkish get up (right arm)
Turkish get up (left arm)
Plank
Rest

Workout of the Day
As many rounds as possible in 12 minutes:
5 Man makers 45#/25#
10m Bear crawl with dumbbells
5 Man makers 45#/25#
10m Bear crawl with dumbbells

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
4 minutes, teammates alternate back and forth:
4 Tire flips
4 Circle Lateral Shuffle around tire (together)

Rest 1 minute

4 minutes, teammates alternate back and forth:
6 Calorie Erg
Max Kettlebell swings

Rest 1 minute

4 minutes, teammates alternate back and forth:
8 Calorie Bike
Max Burpees

Rest 1 minute

4 minutes, teammates alternate back and forth:
10 Calorie Row
Max Thrusters

Rest 1 minute

4 minutes, teammates alternate back and forth:
12 Ball slams
Max Battle ropes

Rest 1 minute

4 minutes, teammates alternate back and forth:
14 Box jumps
Plank