Montclair 11/29/2016

GUERRILLA CROSSFIT

Strength Training
Back squat 3×5

Fitness/Performance Workout of the day
3 Rounds
400m Run
21 Medball cleans
12 Burpees
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GUERRILLA HIIT

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

Rest 30 seconds

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

Rest 30 seconds

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 30 seconds

1 Minute push-up to pike push-up
2 Minutes 3 position squat (squat, sumo squat, lunge/alternate at 1 min mark)

Rest 30 seconds

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

Rest 30 seconds

1 Minute plank
2 Minute pause squat ladder (add 1 sec pause each rep)

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