Montclair 9/23/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes
Deadlift 3 reps

Fitness/Performance workout of the Day
Accumulate 12 minutes of a plank
Each time you rest:
5 Touch and go, ground to overhead
10 Burpees
100m Sprint
*25 minute cap

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
400m Jog

Workout
Every minute on the minute for 6 minutes
100 Jump rope singles
10 Burpees
Then
4 Minutes to complete a 400m run
Then
Every minute on the minute for 6 minutes
10 Box jumps
10 ring pulls
Then
4 Minutes to complete a 400m run
Then
Every minute on the minute for 6 minutes
10 Calorie row
10 Ball slams
then
4 Minutes to complete a 400m run

Cool Down
Stretch

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