Montclair 2/1/2017

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
800m Run or 2.4k Bike
4 Rounds
10 Pull-ups
20 Hand release push-ups
30 Squats
800m Run 2.4k Bike

25minute CAP

Core Work
Alternate for 12 minutes
30secs. Side Plank (Right)
30secs. Hollow hold
30secs. Side Plank (Left)
30sec. V-ups
Rest 30secs. after each round.

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GUERRILLA HIIT

Workout
10 Seconds work / 10 seconds rest
2 Minutes battle ropes
2 Minutes mountain climbers
2 Minutes pushups
2 Minutes jump squats
1 Minute rest

Repeat 3x

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