Montclair 9/2/17

GUERRILLA CROSSFIT

Strength Training
Push press 3×5

Fitness/Performance Workout of the Day
17minute clock
800m Run
Then
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As many rounds as possible in the time remaining
30sec Wall sit
30 Lunges
1 Rope climb or 3 Chin-ups

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GUERRILLA HIIT

Workout
As many rounds as possible in 4 minutes
5 Wall-balls
5 Med-ball squats
5 Med-ball sit-ups

1 Minute rest

4 Minutes
Max row/bike

1 Minute rest

As many rounds as possible in 4 minutes
5 ½ Burpees
5 Jumping jacks
5 High knees

1 Minute rest

4 Minutes
Max row/bike

1 Minute rest

As many rounds as possible in 4 minutes
5 Kettlebell swings
5 Goblet squats
5 Kettlebell sumo deadlift high pulls

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