Montclair 11/18/16

GUERRILLA CROSSFIT

Skill Practice
3 x Max kipping or strict pull-ups

Fitness Workout of the day
As many rounds and reps as possible in 15minutes
50 Calorie row
25 Burpees
100 Air squats
25 Sit-ups
50 Box jumps

Performance Workout of the day
As many rounds and reps as possible in 15minutes
50 Calorie row
25 Burpees
50 Overhead squats 45#/35#
25 Toes to bar
50 Box jumps 24”/20”

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 to pike pushup
2 Minute step up to reverse lunge/alternate at 1 min mark
Rest 1 minute

1 Minute 1 and ½ pushup
2 Minute 1 and ½ lunge/alternate at 1 min mark
Rest 1 minute

1 Minute plank
2 Minute skate to lateral lunge
Rest 1 minute

1 Minute 30 sec pulse push-up/30 sec push-up
2 Minute step stinger/alternate at 1 min mark
Rest 1 minute

Cool Down
Stretch

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