Montclair 9/30/16

GUERRILLA CROSSFIT

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

Fitness/Performance
20-18-16-14-12-10-8-6-4-2
Med-ball Cleans 20#/14#
Deadlifts 135#/95#
Push-ups

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
Med-ball clean progression

Workout
As many rounds as possible in 8 minutes
10 Med-ball cleans
10/15 Calorie row

200m Walk

As many rounds as possible in 8 minutes
10 Squat jumps
10 Calorie row bike

200m Walk

As many rounds as possible in 8 minutes
10 Push-ups
100m Sprint

Cool Down
Stretch

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