Montclair 8/19/16

GUERRILLA CROSSFIT

Strength Training
Back squat 3×5

Workout of the Day
Fitness
As many rounds and reps as possible in 15 minutes
12 Kettlebell swings
12 Ring rows
6 Power or Muscle snatch

Performance
As many rounds and reps as possible in 10 minutes
24 Kettlebell swings
12 Ring rows
Then
As many reps as possible in 5 minutes
Power or Squat snatch (as heavy as possible)

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Guerrilla HIIT (High Intensity Interval Training)

Warm-up
Row 2 minutes easy pace
Row 1 minute moderate pace
Rest 1 minute

Workout
Row 1 minute moderate pace
Then
8 Rounds
10 Seconds all out effort/ 20 seconds easy pace

Rest 2 minutes

6 Minutes
30 Seconds max push-ups
30 Seconds rest

Rest 2 Minutes

Bike 1 minute moderate pace
Then
8 Rounds
10 Seconds all out effort/ 20 seconds easy pace

Cool Down
800m Walk

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