Montclair 9/19/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes
Press, push press, or push jerk, 3-5 reps

Fitness Workout of the Day
Every minute on the minute for 30 minutes
5 Front squat
10 Calorie bike
15 Calorie row

Performance Workout of the Day
Every minute on the minute for 30 minutes
3 Squat clean
10 Calorie bike
15 Calorie row

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
4 Slow rounds of:
4 Push-ups
8 Squats
10 Supermans

Workout
5 Rounds
30 Seconds battle rope
30 Seconds rest
30 Seconds squat jumps
30 Seconds rest
30 Seconds sit-ups
30 Seconds rest

Walk 400m

5 Rounds
30 Seconds battle rope
30 Seconds rest
30 Seconds lunges
30 Seconds rest
30 Seconds plank
30 Seconds rest

Cool Down
Walk 400m

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