Montclair 12/22/2016

GUERRILLA CROSSFIT

Skill and Strength
Every minute on the minute for 9 minutes, alternate between
– 30secs. Hollow hold
– 30secs. Ring pulls or strict pull-ups
– 30secs. Single or double unders

Fitness and Performance workout of the day
5 Rounds
30 Double unders
20 Russian swings 24kg/16kg
10 Burpee box jumps 24”/20”

Post results to Wodify.
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GUERRILLA HIIT

Workout
Tabata
20’ Side shuffle with burpee transition
Split jumps
20’ Forward/back shuttle with 5 squat transition
Burpees

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