Montclair 11/4/17

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5
Ss w/ 5 Tire Flips

Fitness/Performance Workout of the Day
400m Run
Then…
5 Rounds
20 Alternating dumbbell snatches
10 Pull-ups
Then…
400m Run

Post results to Wodify.

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GUERRILLA HIIT

Workout
Teams of 2
5 Minutes
200m Run / Max Kettlebell swings

Rest 1minute

5 Minutes
20 Squats / Max Static Hold dumbbell T-raise

Rest 1 minute

5 Minutes
250m Row / Max ring pulls

Rest 1 minute

5 Minutes
20 Pushups / Max Jump Rope

Rest 1 minute

5 Minutes
100m Run / Max squat hold

Finisher
Teams of 2
For time:
100 Alternating ball slams

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