Montclair 1/28/2017

GUERRILLA CROSSFIT

Skill/Strength
Alternate for 9 minutes
30secs. Hollow hold
30secs. Single or Double unders
30secs. Strict pull-ups or Ring pulls
Rest 30secs. after each round.

Fitness/Performance Workout of the Day
Teams of 2
2 Rounds
60 Burpees
60 Calorie row
60 Push presses
60 Box-jumps
Note: Partners must alternate work/rest every 10 reps.

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GUERRILLA HIIT

Workout
Every minute on the minute for 24 minutes. Rotate between:
Max row
Max slam balls
Max push-ups

*At minutes 3,7,10,15,19, and 23, the group performs a static squat hold/plank together. Alternating squat/plank each round.

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