Montclair 9/27/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes
Squat 3-5 reps

Fitness/Performance
As many rounds as possible in 5 minutes
15 Kettlebell swings 24kg/16kg
10 Box jumps 24″/20” (Fitness)
3 Box jumps max height (Performance)

Rest 3 minutes

As many rounds as possible in 5 minutes
15 Push-ups
10 Weighted box step ups 24kg/16kg

Rest 3 minutes

As many rounds as possible in 5 minutes
10 Toes to bar
10 Broad jumps 6’/4’ (Fitness)
5 Broad jumps max distance (Performance)

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
10 x 6 count burpees

Workout
As many rounds and reps as possible in 6 minutes
5 Single arm dumbbell thrusters (right)
5 Burpees
10 Sit-ups

Rest 2 Minutes
800m Group jog
Rest 2 minutes

As many rounds and reps as possible in 6 minutes
5 Single arm dumbbell thrusters (left)
5 Burpees
10 Supermans

Rest 2 minutes
800m Group jog

Cool Down
Stretch

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