Montclair 12/20/17

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5
Superset w/
3×10 Ring pulls

Fitness/Performance Workout of the Day
As many rounds as possible in 15minutes
7 Devils clean
7 Renegade rows
15 Sit-ups

Post results to Wodify.

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GUERRILLA HIIT

Workout
4 Rounds
Bike (20 seconds,0-:20)
Kettlebell swings (30 seconds, :20-:50)
Goblet squats (40 seconds, :50-1:30)
Box jumps (50 seconds, 1:30-2:20)
Goblet lunges (40 seconds, 2:20-3:00)
Kettlebell sumo deadlift high pulls (30 seconds, 3:00-3:30)
Plank jacks (20 seconds, 3:30-3:50)
200m Run/250 Row (2 minutes to complete 6:00)

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