Montclair 11/16/16

GUERRILLA CROSSFIT

Fitness/Performance Workout of the day
Tabata Russian Swings
Tabata Chin-ups
Tabata Plank
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Max Russian Swings in 4mins
Max Plank in 4mins
Max Rope Pulls or Rope climbs in 4mins

Post results to Wodify.
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GUERRILLA HIIT

Warm-up
Shoulder and Hip mobility

Workout
1 Minute push-up (slow down/explode up)
2 Minute pause squat ladder (add 1 sec pause each rep)
Rest 1 minute

1 Minute push-up with 1 arm row
2 Minutes supine hip thruster ladder (add 1 sec pause each rep)
Rest 1 minute

1 Minute push-up with 1 arm fly
2 Minutes lunge ladder (add 1 sec pause each rep/alternate leg at 1 min mark)
Rest 1 minute

1 Minute push-up with leg walk
2 Minutes 3 position squat (squat, sumo squat, lunge/alternate at 1 min mark)
Rest 1 minute

1 Minute push-up to elevated push-up
2 Minutes squat, sumo reverse lunge, forward lunge/alternate at 1 min mark

Cool Down
Stretch

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