Montclair 10/14/16

GUERRILLA CROSSFIT

Strength Training
Press 2×5, 1×5+

Fitness/Performance Workout of the Day
As many rounds as possible in 14 minutes
7 Overhead squats 95#/65#
7 Burpee box jumps 24”/20”

Post results to Wodify.

_____________________________________

GUERRILLA HIIT

Warm-up
10 x 2 count squat
10 x 2 count superman
5 x 6 count burpee
1 x 1 minute plank

Workout
Teams of 4
3 Rounds
40 seconds work / 20 seconds rest
Bike
Row
Push-ups
Squats

200m Walk

3 Rounds
40 seconds work / 20 seconds rest
Bike
Row
Ring pulls
Sit-ups

Cool Down
Stretch

Leave a Reply

Select Your Gym