Montclair 12/28/17

GUERRILLA CROSSFIT

Strength Training
Back or Front squats 3×5

Fitness/Performance Workout of the Day
8 Rounds
5 Strict pull-ups
10 Strict Dumbbell presses
30 Double unders

Post results to Wodify.

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GUERRILLA HIIT

Strength
Every minute on the minute for 8 minutes:
10 Kettlebell sumo deadlifts (medium to heavy weight)
*Max push-ups in time remaining

Rest 2 minutes

Cardio
As many rounds as possible in 8 minutes:
8 Calorie Bike
10 Box jumps
12 Calorie row

Rest 2 minutes

Core
Every minute on the minute for 8 minutes, alternate between:
Sit-ups
Plank
Supermans
Plank
(repeat core 1x)