Montclair 8/18/16

GUERRILLA CROSSFIT

Skill work
Kettlebell snatch
5 minutes of practice
Or
Kettlebell snatch
10-9-8-7-6-5-4-3-2-1
*10 Burpees every time you rest the kettlebell

Fitness/Performance Workout of the Day
50 Wall-balls 20#/14#
40 Burpees
30 Toes to bar
20 Burpees
10 Wallballs
*200m Run after each set.

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Guerrilla HIIT (High Intensity Interval Training)

Warm-up
5 x 6 count burpee with 1 minute plank hold

Workout
As many rounds as possible in 5 minutes
5 Burpees
5 Push-ups
5 Squat jumps
Then
5 minutes to run a team 400m

Then
As many rounds as possible in 4 minutes
5 Burpees
5 Push-ups
5 Squat jumps
Then
4 minutes to run a team 400m

Then
As many rounds as possible in 3 minutes
5 Burpees
5 Push-ups
5 Squat jumps
Then
Run a team 400m

Cool down
Stretch

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