Montclair 10/10/16

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3 x 10

Fitness/Performance Workout of the Day
Minutes 0:00 – 5:00
As many rounds as possible
10 Deadlifts
10 Front squats
5 Push press
5 Burpees

Minutes 5:00 – 10:00
Run 400m

Minutes 10:00 – 15:00
As many rounds as possible
5 Deadlifts
5 Front squats
5 Push press
5 Toes to bar

Minute 15:00
Run 400

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
Row/Bike/Run (rotate each run)

Workout
3 Rounds
30 Seconds side plank (left)
30 Seconds mountain climbers
30 Seconds side plank (right)
30 Seconds rest

Rest 3 minutes

5 Rounds
30 Seconds squat jumps
30 Seconds rest
30 Seconds ring pulls
30 seconds rest
30 Seconds push-ups
30 Seconds rest

Cool Down
Stretch

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