Montclair 11/3/16

GUERRILLA CROSSFIT

Strength Training
Shoulder Press 2×5, 1×5+

Fitness Workout of the Day
10 Knees to elbows
15 Power snatch 75#/50#
15 Burpees

Performance Workout of the Day
A slow and controlled round of:
10 Strict knees to elbows
5 Power snatch
Then
30 Seconds max burpees
30 Second rest

Repeat for as many rounds as possible in 20 minutes.

Post results to Wodify.
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GUERRILLA HIIT

Warm-up
400m Jog
10 x 2 Count squats
Workout
6 Rounds
30 Seconds jump squats
30 Seconds rest
30 Seconds v-ups
30 Seconds rest

Rest 2 Minutes

6 Rounds
30 Seconds lateral shuttle sprint
30 Seconds rest
30 Seconds push-ups
30 Seconds rest

Rest 2 Minutes

6 Rounds
30 Seconds Burpees
30 Seconds rest
30 Seconds Kettlebell swings
30 Seconds rest

Cool Down
Stretch

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