Montclair 10/18/17

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5
Superset with 100m Farmers carry

Fitness/Performance Workout of the Day
As many rounds as possible in 3minutes
5 Sumo deadlift high pulls 95#/65#
5 Burpees
5 Box jumps 24”/20”

1minute rest
Complete 5 total rounds

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 25 minutes:
30 Calorie row/bike
30 Squats
30 Push-ups
30 Sit-ups
1 Minute rest
20 Calorie bike/row
20 Squats
20 Push-ups
20 Sit-ups
1 Minute rest
10 Calorie row/bike
10 Squats
10 Push-ups
10 Sit-ups
1 Minute rest

Finisher
5 Rounds
20 Seconds sit-ups
20 Seconds Plank
20 Seconds mountain climbers
20 Seconds rest