Montclair 10/9/17

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3×10
Superset w/
10-20 Push-ups

Fitness Workout of the Day
400m Run
Then…
2 rounds
30 pull-ups
40 Push-ups
50 Squats
Then…
400m Run

Performance Workout of the Day
400m Run
Then…
60 Pull-ups
90 Push-ups
100 Squats
Then…
400m Run

Post results to Wodify.

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GUERRILLA HIIT

Workout
20 Seconds dumbbell T-raise
20 Seconds dumbbell front raise
20 Seconds dumbbell shoulder to overhead
1 Minute plank
20 Seconds dumbbell lunges
20 seconds dumbbell step ups
20 seconds dumbbell pulse squats
1 Minute plank
1 Minute rest

Repeat 3x for a total of 4 rounds

Finisher
3 Minutes
Max burpees

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