Montclair 8/7/17

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
As many rounds as possible in 17minutes
500m Run
30 Dumbbell ground to overhead 45#/30#
10 Burpee box jumps 24”/20”

Post results to Wodify.

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GUERRILLA HIIT

Workout
Teams of 2
With teammates alternating after every row:
As many rounds and reps as possible in 8 minutes
250m Row/Max kettlebell swings

Rest 2 Minutes

With teammates alternating after every run:
As many rounds and reps as possible in 8 minutes
200m Run/Max sit-ups

Rest 2 minutes

With teammates alternating after every bike:
As many rounds and reps as possible in 8 minutes
500m Bike/Max squats

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