Montclair 10/11/16

GUERRILLA CROSSFIT

Strength Training
Squat 2×5, 1×5+

Fitness Workout of the Day
5 Rounds
10 Toes to bar or 20 sit-ups
20 Dumbbell ground to overhead
30 Double unders or 120 singles

Performance Workout of the Day
5 Rounds
10 Toes to bar
10 Kettlebell snatch 32kg/24kg
30 Double unders

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
2 Rounds
1 Minute tabata jumping jax
1 Minute tabata mountain climbers

Workout
10 Rounds
30 Seconds work / 30 seconds rest
Battle Rope

1 Minute rest

10 Rounds
30 Seconds work / 30 seconds rest
Burpees

1 Minute rest

10 Rounds
30 Seconds work / 30 seconds rest
Bike

Cool Down
Stretch

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