Montclair 9/28/17

GUERRILLA CROSSFIT

Strength Training
20minute Push or split jerk practice

Fitness/Performance Workout of the Day
10-9-8-7-6-5-4-3-2-1
Sumo deadlift high pull 95#/65#
Shoulder to overheads 95#/65#
Burpees

Post results to Wodify.

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GUERRILLA HIIT

Workout
30sec Jump rope
30sec Bob & weave squat
30sec Jumping Jacks
30sec Right & left side lunge
30sec Burpees
30sec Dive bomb push-ups
30sec High knees
30sec Ring pulls

Rest 1 minute

Repeat 4x for a total of 5 rounds

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