Montclair 10/12/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
400m Run
Then
4 rounds
10 Pull-ups
20 Push-ups
30 Squats
40 Kettlebell swings
Then
400m Run

Post results to Wodify.

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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 2
Complete as many rounds and reps as possible in 24 minutes with a 3:1 work rest ratio.
10 Slam balls
10 Push-ups
10 Box jumps or step ups
20 Sit-ups
20 Kettlebell swings
20 Lunges

Cool Down
Stretch

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