Montclair 7/17/2017

GUERRILLA CROSSFIT

Strength Training
Every minute for 10 minutes
Back, Front or Overhead squat
1,3, or 5 reps

Fitness Workout of the Day
As many rounds and reps as possible in 15 minutes
30-20-10
Bike Calories
Double unders
*Single unders 90-60-30

Performance Workout of the Day
500m Row
50 Double unders*
400m Row
40 Double unders
300m Row
30 Double unders
200m Row
20 Double unders
100m Row
10 Double unders

12 Minute cap
*Double unders must be completed unbroken

Post results to Wodify.

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GUERRILLA HIIT

Workout
Teams of 2
As many rounds and reps as possible in 5 minutes
Battle Rope
10 Squats

Rest 2 minutes

As many rounds and reps as possible in 5 minutes
Bike
15 Push-ups

Rest 2 minutes

As many rounds and reps as possible in 5 minutes
Burpees
15 Wall balls

THEN
400m run

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