Montclair 9/22/17

GUERRILLA CROSSFIT

Gymnastics/Skill
12 Minutes, 30secs. ON/ 30secs. OFF
Alternate between,
Strict pull-ups
Push-ups or Handstand push-ups
Double-unders

Fitness/Performance Workout of the Day
Teams of 2
3 Rounds
15/12 Calorie Row
15 Sumo deadlift high pulls 95#/65#
200m Run
15/12 Calorie Row
30 Double unders
200m Run

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GUERRILLA HIIT

Workout
20:20 work/rest
½ Burpees
Plank up/downs
Jumping lunges
Blast off push-up
Leg raises
Ball slams
Full burpee
Push-ups
Jumping squats
T-rotation push-up
Bicycle crunch
Squats
High knees

Repeat 2x for a total of 3 rounds.

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