Montclair 9/12/16

GUERRILLA CROSSFIT

Strength Training

Every minute on the minute for 10 minutes

Squat, front squat, or overhead squat 3-5 reps

 

Fitness/Performance Workout of the Day

2 Ground to overhead

2 Toes to bar

200m run

4 Ground to overhead

4 Toes to bar

200m run

6 Ground to overhead

6 Toes to bar

200m run

And so on for 20 minutes

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GUERRILLA HIIT (High Intensity Interval Training)

 

Warm-up

2 Rounds

200m Jog/bike/row

 

Workout
As many rounds as possible in 7 minutes

10 Ring pulls

10 Push-ups

15 Squats

 

Rest 3 minutes

 

As many rounds as possible in 7 minutes

14 Calorie row

7 Burpees

 

Rest 3 minutes

 

As many rounds as possible in 7 minutes

10 Calorie bike

20 Sit-ups or 10 V-ups

 

Cool Down
Stretch

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