Montclair 12/6/2016

GUERRILLA CROSSFIT

Strength Training
Pendlay Row 3×10

Fitness Workout of the day
As many rounds and reps as possible in 14minutes
7 Power cleans
7 Box-jumps
7 Front squats
14 Push-ups

Performance Workout of the day
As many rounds and reps as possible in 14minutes
7 Power cleans 135#/95#
7 Box-jumps
7 Front squats 135#/95#
7 Handstand push-ups

Post results to Wodify.
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GUERRILLA HIIT

Workout
6 Rounds
Broad Jumps 20 sec work /10 sec rest
Push-ups 20 sec work / 10 sec rest

Then
6 Rounds
Jumping lunges 20 sec work /10 sec rest
Ring pulls 20 sec work /10 sec rest

Then
6 Rounds
Box step-ups 20 sec work /10 sec rest
Squats 20 sec work /10 sec rest

Then
6 Rounds
Box jumps 20 sec work /10 sec rest
Squats 20 sec work /10 sec rest

Then
6 Rounds
Lateral box shuffle sec work /10 sec rest
sit-ups 20 sec work /10 sec rest

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