Montclair 12/16/17

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3×10
Superset w/
3×10 Seated curl to press

Fitness/Performance Workout of the Day
FIGHT GONE BAD
As many reps as possible in 1minute
Wallballs 20#/14#
Sumo deadlift high-pulls 75#/55#
Box jumps 20”/20”
Push press 75#/55#
Calorie row

1min Rest, complete 3 rounds

Post results to Wodify.

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GUERRILLA HIIT

Strength
10 Minutes
30:30 work/rest
Pause jumping pull-ups

Workout
Rotate between movements every 30 seconds
Jump Rope
Box jumps
Lunge
Plyo Jax
Pulsing squat
Plyo Jax

Rest 1 minute

Kettlebell swings
Goblet squat
Sit-up
Pushups
Slam ball
Sit-up
Rest 1 minute

Repeat 2x for a total of 3 rounds