Montclair 9/14/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day

8 Minutes to complete:

800m Run

 

Then immediately

 

As many rounds as possible in 20 minutes of:

20 Calorie row

15 Push-ups

10 Box jumps 24”/20”

5 Pull-ups

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GUERRILLA HIIT (High Intensity Interval Training)

Workout
Row 20 minutes

0-3 Min: Warm-up/ 2:30 Pace (min/500m)

3-6 Min: Row/ 2:14 Pace
6-8 Min: Row/ 2:12 Pace

8-9 Min: Row/ 2:10 Pace

9-10 Min: STRETCH or Max Lunges

10-14 Min: Row/ 2:12 Pace

14-17 Min: Row/ 2:10 Pace

17-18 Min: Row/ 2:08

18-20 Min: Cool down/ 2:30 Pace

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