Montclair 2/16/2017

GUERRILLA CROSSFIT

Strength Training
Back squat 3×5

Fitness Workout of the Day
3 Rounds
500m Row
20 Dumbbell step-ups
250m Row
10 Strict pull-ups

Performance Workout of the Day
4 Rounds
125m Sprint Row
10 Heavy dumbbell step-ups
10 Box jumps
125m Sprint Row
10 Strict pull-ups

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 30 minutes.
1 Minute rest every 3 minutes.
10 Burpees
20 Jump rope singles
20 Push-ups
40 Jump rope singles
30 Squats
60 Jump rope singles
40 Sit-ups
80 Jump rope singles
50 Kettlebell swings
100 Jump rope singles

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