Montclair 10/17/16

GUERRILLA CROSSFIT

Strength Training
15 minutes
Warm-up to a heavy (not max) clean and jerk.

Fitness/Performance workout of the Day
As many rounds and reps in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

Fitness: 10 Touch and go ground to overhead at minutes 5, 10, 15, and 20.
Performance: 3 Clean and jerks at minutes 5, 10, 15 and 20.

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
2 Rounds
Row/Plank/Jog 200m (rotate after each jog)

Workout
Rotate each minute for 9 minutes
40 seconds work / 20 seconds rest
Med-ball cleans
Push-ups
Ring pulls

Rest 3 minutes

9 Minutes to:
Row 2k

Cool Down
Stretch

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