Montclair 9/1/16

Guerrilla CrossFit

Strength Training

Every minute on the minute for 10 minutes

Strict press 3-5 reps

 

Fitness Workout of the Day

50 Kettlebell swings 24kg/16kg

25 Front squats 95#/65#

50 Kettlebell swings 24kg/16kg

25 Overhead squats 95#/65#

50 Kettlebell swings 24kg/16kg

100 Air squats

 

Performance Workout of the Day

25 Kettlebell swings 32kg/24kg

15 Squat cleans 135#/90#

25 Kettlebell swings 32kg/24kg

15 Overhead squats 135#/90#

25 Kettlebell swings 32kg/24kg

100 Air squats

 

Post results to Wodify.

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Guerrilla HIIT

Warm-up

10 x Inchworm to push-up

 

Workout

4 Rounds

1 Minute dumbbell ground to overhead (alternate hands each rep)

1 Minute jump rope

 

2 Minute rest

 

Tabata

Push-ups

 

2 Minute rest

 

4 Rounds

1 Minute dumbbell ground to overhead (alternate hands each rep)

1 Minute jump rope

 

Cool Down

Stretch

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