Montclair 1/11/2017

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
As many rounds and reps as possible in 16 minutes
20 Calorie row
20 Push-ups or 10 Handstand push-ups
10 Pull-ups or 3 Muscle-ups
10 Burpees

Post results to Wodify.

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GUERRILLA HIIT

Workout
10 seconds push-ups
10 second rest
20 Seconds mountain Climbers
10 second rest
30 Seconds burpees
10 second rest
40 seconds russian twists
10 second rest
50 Seconds sit-ups
10 second rest
60 Seconds squats
10 second rest
70 Seconds butt kickers
10 second rest
80 Seconds jumping jax
10 second rest
90 Seconds high knees
10 second rest
100 Seconds plank

REST 1 Minute
REPEAT

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