Montclair 1/13/18

GUERRILLA CROSSFIT

Strength Training
Every minute for 10minutes
1, 3 or 5 Back or Front squats

Fitness/Performance Workout of the Day
As many reps as possible in 16minutes
400m Run/500m Row/1200m Bike (alternate each round)
10 Burpee box jumps 24”/20”

Post results to Wodify.
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GUERRILLA HIIT

Strength
5 Minutes
20:10 work/rest
Weighted step-ups
Rest 2 minutes
Every minute on the minute for 5 minutes
15 Kettlebell swings
Workout
1 Minute max ½ burpees
1 Minute max jumping pull-ups
1 Minute max box jumps
1 Minute max row
1 Minute max push-ups
Rest 1 minute
Repeat 2x for a total of 3 rounds