Montclair 9/20/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 3 minutes
Squat 5 reps
Rest 3 minutes
Every minute on the minute for 3 minutes
Squat 3 reps
Rest 3 minutes
Every minute on the minute for 3 minutes
Squat 1 reps
*Increase weight after each 3 minute interval

Fitness/Performance Workout of the Day
10 minutes to complete
4 Rounds
20 Toes to bar
10 Ground to overhead 135#/95#
*in the time remaining, max deadlifts

Post results to Wodify.
_______________________________________________________

GUERRILLA HIIT

Warm-up
10 x 6 count burpee

Workout
Teams of 3
As many rounds as possible in 7 minutes
Run 200m
Max row
Max push-ups (interval 1) burpees (interval 2) push-ups (interval 3)

Rest 3 minutes
Repeat 2x for a total of 3 intervals
*Teammates alternate after each 200m Run

Cool Down
Stretch

Leave a Reply

Select Your Gym