Montclair 12/23/17

GUERRILLA CROSSFIT

Skill Work
Alternate for 16minutes
30sec. Hollow hold/ 30sec. Rest
30sec. Double under practice/ 30sec. Rest
30sec. Strict pull-ups/ 30sec. Rest
60sec. Sandbag clean practice

Fitness/Performance Workout of the Day
As many rounds as possible in 20minutes
20 Calorie row
5 Burpees
10 Sit-ups
15 Air squats

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds as possible in 8 minutes
20 Kettlebell swings
10 Jumping pull-ups
20 Calorie row

2 Minute rest

As many rounds as possible in 8 minutes
20 Squats
10 Jumping pull-ups
5 Push-ups

Rest 2 minutes

As many rounds as possible in 8 minutes
20 Alternating dumbbell ground to overhead
10 Calorie bike
20 Lunges

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