Montclair 9/26/16

GUERRILLA CROSSFIT

Strength Training
Chin-ups or Pull-ups 3 x max reps

Fitness/Performance
10-9-8-7-6-5-4-3-2-1
Power clean
Front squat
Push press or jerk
*20 minute cap

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
3 Rounds
Row/Bike/Run

Workout
Every 2 minutes for 8 minutes
Calorie row 15(ladies) 20(men)
Max ring-pulls

Rest 3 minutes

Every 2 minutes for 8 minutes
Run 200m
Max Push-ups

Rest 3 minutes

Every 2 minutes for 8 minutes
Calorie Bike 10
Max Squats

Cool Down
Stretch

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