Montclair 9/21/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
As many rounds as possible in 20 minutes
5 strict pull-ups
10 Pushups
10 Box step-ups 24kg/16kg
20 Kettlebell swings 24kg/16kg
200m Run

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
3 Minutes
Tabata sit-ups
3 Minutes
Tabata supermans

Workout
Every minute on the minute for 12 minutes
Max kettlebell swings
Max air squats
Max jump rope singles

Rest 3 minutes

Every minute on the minute for 12 minutes
Max kettlebell or dumbbell press (single arm)
Max goblet squats
Max jump rope singles

Cool Down
Stretch

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