Montclair 8/4/17

GUERRILLA CROSSFIT

Gymnastic Strength Training
Every minute on the minute for 9 minutes, alt:
30sec., Max Strict pull-ups/30sec. Rest
30sec., Max Handstand hold OR Handstand push-ups /30sec. Rest
60sec., Pause air squats (2sec hold)

Fitness/Performance Workout of the Day
40 Calorie Row or Bike
40 Box jumps 24”/20”
40 Deadlifts 155#/105#
40 Wallballs 20#/14#
40 Burpees
40 Wallballs 20#/14#
40 Deadlifts 155#/105#
40 Box jumps 24”/20”
40 Calorie Row or Bike

21min CAP

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 12 minutes
300m Row
20 Calorie bike
100m Sprint

Rest 2 Minutes

As many rounds and reps as possible in 12 minutes
10 Pushups
20 Squats
30 Situps

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