Montclair 9/26/17

GUERRILLA CROSSFIT

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

Fitness Workout of the Day
NO MEASURE
Alternate for 25minutes
3minutes, 200m run + 30 Double unders + 10 Toes to bar
2minute, Power snatch (light weight/high reps)

Performance Workout of the Day
NO MEASURE
Alternate for 25minutes
3minutes, 200m run + 30 Double unders + 10 Toes to bar
2minute, Squat snatch (heavy/low reps)

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many reps as possible in 2 minutes
5 Lateral hops
5 Kettlebell swings
5 Lateral hops
5 KB push press (r)
5 Lateral hops
5 KB push press (l)
5 Goblet squats
Rest 30 seconds

Repeat 11x for a total of 12 rounds

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