Montclair 12/16/2016

GUERRILLA CROSSFIT

Warm Up/Prep
Every minute for 9minutes, alternate between:
3-5 Strict pull-ups (or Ring pulls)
10 Air squats (or Pistol on box)
1min Plank

Fitness workout of the day
As many rounds and reps as possible in 18minutes
16 Goblet lunges
8 Burpees
16 Goblet squats
8 Ring pulls

Performance workout of the day
As many rounds and reps as possible in 18minutes
16 Front rack lunges 95#/65#
8 Burpees
16 Front squats 95#/65#
8 Pull-ups

Post results to Wodify.

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GUERRILLA HIIT

Workout
Tabata:
Push-ups
Hollow rocks
Kettlebell swings
Burpees

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