Montclair 12/18/17

GUERRILLA CROSSFIT

Strength Training
Deadlift 3×5
Superset w/ Plank hold

Fitness/Performance Workout of the Day
As many rounds as possible in 18 minutes
400m Run/500m Row/1,200m Bike
15 Shoulder to overheads 105#/70#

Post results to Wodify.

__________________________

GUERRILLA HIIT

Strength
Slow and controlled reps
5 Rounds
20 Seconds push-ups
20 Seconds ring pulls
80 Seconds rest

Workout
‘HIIT Gone Bad’
Every minute on the minute for 18 minutes, rotate through:
Wall-balls
Kettlebell Sumo Pulls
Box jumps
Dumbbell push press
Row
Rest