Montclair 1/3/2017

GUERRILLA CROSSFIT

Strength Training
Back squat 3×5

Fitness Workout of the Day
30/20 Calorie Bike or Row
2min Plank
20 Overhead squats
30/20 Calorie Bike or Row
50 Burpees
10 Overhead squats

18min cap

Performance Workout of the Day
30/20 Calorie Bike or Row
1min Handstand hold
10 Overhead squats
30/20 Calorie Bike or Row
50 Burpee box jumps 24”/20”
5 Overhead squats

18min cap

Post results to Wodify.

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GUERRILLA HIIT

Workout
4 sets of 40 seconds work / 20 seconds rest
Bear crawl
Kettlebell swings
Lunges
Sit-ups

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