Montclair 8/29/16

Guerrilla CrossFit

Strength Training
Deadlift 5 Rep max

Fitness Workout of the Day
2 Minutes – 5 Pull-ups, 10 Pushups, 15 Squats
Then
1 Minute – Max ground to overhead (light/more reps)
Then
1 minute rest

Repeat 4 times for a total of 5 rounds

Performance Workout of the Day
2 Minutes – 5 Pull-ups, 10 Pushups, 15 Squats
Then
1 Minute – Max ground to overhead (heavy/less reps)
Then
1 minute rest

Repeat 4 times for a total of 5 rounds

Post results to Wodify.

 

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Guerrilla HIIT

Warm-up

Tabata jumping jax

Tabata mountain climbers

 

Workout

5 Rounds

40 Seconds sledge hammer swings

20 Seconds rest

Then

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5 Rounds

40 Seconds squat

20 Seconds rest

Then

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5 Rounds

40 Seconds burpees

20 Seconds rest

Then

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5 Rounds

40 Seconds battle rope

20 Seconds rest

 

Cool Down

Stretch

 

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