Montclair 9/9/16

GUERRILLA CROSSFIT
Fitness/Performance Workout of the Day
Every minute on the minute for 10 minutes
Squat 3-5 reps

Rest 5 minutes

Every minute on the minute for 10 minutes
Press, push press or push/split jerk 3-5 reps

Rest 5 Minutes

Every minute on the minute for 10 minutes
Power or muscle clean 3-5 reps

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)
Warm-up
2 Minutes tabata jumping jax
2 Minutes tabata Lunges

Workout
As many rounds as possible in 5 minutes
100 Jump rope singles
10 Burpees

Rest 2 Minutes

As many rounds as possible in 5 minutes
100 Jump rope singles
20 Lunges (bodyweight or weighted)

Rest 2 Minutes

As many rounds as possible in 5 minutes
100 Jump rope singles
30 Mountain climbers

Cool Down
5 Minutes
Row/bike/jog/walk

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