Montclair 10/3/17

GUERRILLA CROSSFIT

Strength Training
Back squat 5×3

Fitness/Performance Workout of the Day
21-15-9
Calorie Bike or Row
Power cleans
Lateral burpees
* Complete 2 rope climbs or 6 chin-ups after each round

Post results to Wodify.

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GUERRILLA HIIT

Workout
30 seconds each movement:
Jumping jax
Single leg box squat (with or without dumbbells)
Dumbbell see-saw press
Jumping jax
Squat jax
Shoulder sweeper
Jumping jax
Suitcase squats
Iron Cross (ELIMINATE the squat)
Jumping jax

Repeat x5 for a total of 6 rounds with a 1min rest between rounds

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