Montclair 12/23/2016

GUERRILLA CROSSFIT

Strength Training
Front squat 3×5

Fitness Workout of the Day
1 Minute clean and jerk (light relative weight/High volume)
3 Minutes of 5 pull-ups, 10 Push-ups, 15 Squats
1 Minute rest

Repeat 4x for a total of 5 rounds

Performance Workout of the Day
1 Minute clean and jerk (heavy relative weight/low volume)
3 Minutes of 5 pull-ups, 10 Push-ups, 15 Squats
1 Minute rest

Repeat 4x for a total of 5 rounds

Post results to Wodify.
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GUERRILLA HIIT

Workout
Complete as many rounds and reps as possible in 30 minutes.
10 Slam balls
10 Push-ups
10 Box jumps or step ups
20 Sit-ups
20 Kettlebell swings
20 Lunges

*1 Minute rest every 3 minutes
After the rest, restart reps where you left off.

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