Montclair 11/15/16

GUERRILLA CROSSFIT

Strength Training
Power snatch 3-3-3

Fitness/Performance Workout of the day
Every minute for 10minutes
Fitness: 5 Ring Pulls, 5 Push-ups, 15 Squats
Performance: 5 Pull-ups, 10 Push-ups, 15 Squats

At the 10 minute mark:
800m Run or Row 500m

Post results to Wodify.
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GUERRILLA HIIT

Warm-up
90 Second bike
90 Second row

Workout
4 Minutes to complete
21/15 Calorie Bike
21/15 Burpees
21/15 Calorie Row

Then
Tabata Dumbbell ground to overhead

3 Minutes to complete
15/10 Calorie Bike
15/10 Burpees
15/10 Calorie Row

Then
Tabata Dumbbell ground to overhead

2 Minutes to complete
9 Calorie Bike
9 Burpees
9 Calorie Row

Then
Tabata Dumbbell ground to overhead

Cool Down
Stretch

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