Montclair 12/29/17

GUERRILLA CROSSFIT

Strength Training
Every minute for 7minutes
3 Power snatches

3min Reset

Every minute for 7minutes
3 Snatch pulls

Fitness Workout of the Day
As many rounds as possible in 8minutes
6 Hang power snatches
6 Broad jumps

Performance Workout of the Day
As many rounds as possible in 8minutes
3 Hang squat snatches
6 Broad jumps

Post results to Wodify.

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GUERRILLA HIIT

Strength
10 minutes
20 Seconds ring pulls
20 Seconds push-ups
20 Seconds rest

Workout
1 minute:
10 Calorie bike/row
2 Minutes:
10 Calorie bike
15 Dumbbell press
3 minutes:
10 Calorie bike/row
15 Dumbbell press
20 Kettlebell swings
4 minutes:
10 Calorie bike/row
15 Dumbbell press
20 Kettlebell swings
25 Air squats
5 minutes:
10 Calorie bike/row
15 Dumbbell press
20 Kettlebell swings
25 Air squats
30 Calorie bike/row
6 minutes:
10 Calorie bike/row
15 Dumbbell press
20 Kettlebell swings
25 Air squats
30 Calorie bike/row
*Max burpees

Core
4 minutes:
20 Hollow flutter kicks
20 Single leg V-ups
20 Russian twists