Montclair 9/7/16

GUERRILLA CROSSFIT
Fitness/Performance Workout of the Day
2 Rounds
40 Calorie row
40 Calorie Bike
40 Squats
400m Run

Post results to Wodify.


GUERRILLA HIIT
Warm-up
Round 1
200m Jog/200m walk
Round 2
200m Run/200m Jog

Workout
4 Rounds
Max effort 400m run (3 minutes)
Rest in the time remaining each round and repeat 3 times.

Rest 3 Minutes

4 Rounds
1 Minute battle rope (in and out wave)
1 Minute box jumps or step ups
1 Minute rest

Cool Down
400m Walk/jog

 

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