Montclair 9/23/17

GUERRILLA CROSSFIT

Strength Training
Front or Back squat 3×5

Fitness/Performance Workout of the Day
500m Run
50 Air squats
400m Run
40 Wallballs 20#/14#
300m Run
30 American swings 24kg/16kg
200m Run
20 Box jumps 24”/20”
100m Run
10 Burpee pull-ups

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GUERRILLA HIIT

Workout
20Sec split jax
20Sec squats
20Sec jumping jax
20Sec lunges
20Sec mountain climbers
20sec plank to squat hop
20Sec high knees
20Sec box jumps
20Sec broad jump to burpee
60Sec jump rope
60Sec rest

Repeat 5x, for a total of 6 rounds

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