Montclair 11/17/16

GUERRILLA CROSSFIT

Strength Training
Power clean 3-3-3
Push jerk 2-2-2
Clean & jerk 1-1-1

Post results to Wodify.
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GUERRILLA HIIT

Warm-up
Shoulder and hip mobility

Workout
5 Rounds (30 minutes)
10 Seconds work / 10 seconds rest
Overhead dumbbell lunge
Forward/back pedal shuttle
Front rack dumbbell lunge
Side shuttle sprint
Dumbbell ground to overhead

Cool Down
Stretch

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