Montclair 1/19/2017

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5

Skill Work (5mins)
Manmakers
What: Dumbell complex of, push-ups- rows- burpee- thruster.

Fitness/Performance Workout of the Day
As many reps as possible in 14minutes
7 Kettlebell swings
7 Burpees
7 Pull-ups

Post results to Wodify.

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GUERRILLA HIIT

Workout
1 Minute squat jumps
1 Minute step ups
1 Minute rest

1 Minute push-ups
1 Minute plank
1 Minute Rest

1 Minute sit-ups
1 Minute hollow hold
1 Minute Rest

1 Minute dumbbell shoulder press
1 Minute static overhead hold
1 Minute Rest

Repeat 2x

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