Paramus 1/4/18

GUERRILLA CROSSFIT

Strength Training
Bench Press
2×5, 1×5+

Workout of the Day
7 Rounds
14 Box jumps 24″/20″
21 Russian kettlebell swings 24kg/16kg

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength and Cardio
As many rounds as possible in 5 minutes:
10 Calorie Bike
15 Air squats
20 Dumbbell snatches

Rest 1 minute

As many rounds as possible in 5 minutes:
10 Calorie Row
15 Drop sumo squats
20 Dumbbell single arm press (10 each side)

Rest 1 minute.
Repeat 1x for 2 Rounds.

Core:
6 minutes:
20 Sit-ups
20 Supermans
20 Russian twists (w/db or without)