Montclair 9/22/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes
Max strict pull-ups or chin-ups

Fitness Workout of the Day
20-18-16-14-12-10-8-6-5-4-2
Overhead squats
*30 Double unders or 60 singles after each set

Performance Workout of the Day
10-9-8-7-6-5-4-3-2-1
Squat snatch
*30 Double unders or 60 singles after each set

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
2 Rounds
Row/bike/jog 200m
COACH NOTE: Jog is the timer

Workout
5 Minutes
Max effort row
Then Immediately
5 Minutes
Max effort bike
Then
Walk 400m
Then

As many rounds as possible in 10 minutes
10 Medball cleans
10 Push-ups

Cool Down
5 Minutes row/bike/jog

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