Montclair 10/3/16

GUERRILLA CROSSFIT

Strength Training
Deadlift 5 Rep max

Fitness Workout of the Day
As many rounds as possible in 15 minutes
10 Calorie bike/row (alternate each round)
5 Thrusters 95#/65#
5 Pull-ups

Performance Workout of the Day
As many rounds as possible in 15 minutes
10 Calorie bike ONLY (all out effort)
3 Squat clean thrusters (heavy with excellent mechanics)
5 Strict pull-ups

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
10 x 6 count burpee

Workout
5 Rounds
1 Minute man-makers
1 Minute plank
1 Minute rest

Rest 3 minutes after the last round
Then

5 Rounds
30 Seconds burpees
30 Seconds rest
30 Seconds Sit-ups
30 Seconds rest
30 Seconds supermans
30 Seconds rest

Cool Down
Stretch

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