Montclair 7/19/17

GUERRILLA CROSSFIT

Strength Training
Every minute for 10 minutes
Strict, Push press, or push/split jerk
1, 3, or 5 reps

Fitness/Performance Workout of the Day
5 Rounds
20 Push-ups
30 Squats
40 Russian kettlebell swings

Post results to Wodify.

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GUERRILLA HIIT

Workout
30 minutes to complete
5:1 work/rest
10 Med-ball squats
10 Push-ups
10 Med-ball situps
10 Calorie bike/row
100m Run
20 Med-ball squats
20 Push-ups
20 Med-ball situps
20 Calorie bike/row
200m Run
30 Med-ball squats
30 Push-ups
30 Med-ball situps
30 Calorie bike/row
300m Run
40 Med-ball squats
40 Push-ups
40 Med-ball situps
40 Calorie bike/row
400m Run

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