Montclair 9/18/17

GUERRILLA CROSSFIT

Strength Training
Push or split jerk 4×3

Fitness/Performance Workout of the Day
10 Alternating dumbbell snatches
15 Burpee box jump overs
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20 Alternating dumbbell snatches
15 Burpee box jump overs
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30 Alternating dumbbell snatches
15 Burpee box jump overs
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40 Alternating dumbbell snatches
15 Burpee box jump overs
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50 Alternating dumbbell snatches
15 Burpee box jump overs
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RX: 45#/30#
24”/20”

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GUERRILLA HIIT

Workout
Round 1
1Min Yoga push-ups
1Min alternating toe touches
1Min plank
1Min Seal jax

Round 2
30Sec close grip push-up
30Sec kneeling T-raise
30Sec normal grip push-up
30Sec kneeling T-raise
30Sec wide grip push-up
30Sec kneeling T-raise
1Min jog in place

Round 3
30Sec spiderman push-ups
30Sec clap crunch
30Sec dive bomb push-up
30Sec side plank
30Sec rocking push-up
30Sec side plank
1Min jumping jax

Repeat 1x for a total of 6 rounds

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