Montclair 10/26/16

GUERRILLA CROSSFIT

Fitness/Conditioning Workout of the Day
3 Rounds
40 Calorie bike/row/400m run
21 Kettlebell swings
12 Pull-ups

*Rotate bike/row/run each round

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GUERRILLA HIIT

Warm-up
Row
5 x 6 count burpee (half the room doing burpees and half on rower, then switch)

Workout
Rotate every minute on the minute for 20 minutes
Row
Box Jumps
Push-ups
Ring Rows
Rest 1 Minute

Cool Down
Stretch

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