Montclair 4/6/2017

GUERRILLA CROSSFIT

Strength Training
Seated Dumbbell Press 3×10
Superset with..
3×5-10 Strict Pull-ups

Fitness/Performance Workout of the Day
20 Rounds
5 Wallballs
3 Hand-stand push-ups (6 Regular push-ups)
1 Deadlift

20min Cap

Post results to Wodify.

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GUERRILLA HIIT

Workout
Teams of 3

10 Minutes
30 sec work / 30 sec rest
Alternate between
Kettlebell swings
Dumbbell thrusters
Ball slams

Rest 3 Minutes

As many rounds as possible in 10 minutes
100m Sprint
Plank
Sit-ups

*Rotate stations after each sprint

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