Montclair 11/1/16

GUERRILLA CROSSFIT

Strength Training
Back Squat 2×5, 1×5+

Fitness Workout of the Day
As many rounds as possible in 15 minutes
10 Ground to overhead
200m run
1 Rope climb or 5 Chin-ups

Performance Workout of the Day
As many rounds as possible in 15 minutes
3 Ground to overhead
100m Sprint
1 Rope climb

Post results to Wodify.
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GUERRILLA HIIT

Warm-up
6-5-4-3-2-1
Inch worm to push-up

Workout
Teams of 2

Teammate 1
Every minute on the minute for 10 minutes
Alternate between:
Max dumbbell ground to overhead or kettlebell snatch
Box jumps or step-ups

Teammate 2
Every minute on the minute for 10 minutes
Alternate between:
Max row for calories
Box jumps or step-ups

Rest 3 minutes

Teammates switch stations

*Teammates perform the box jumps together, alternating reps for each minute.

Cool Down
Stretch

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