Montclair 1/11/18

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5 or 1 Rep max

Fitness/Performance Workout of the Day
20 Pull-ups or 7 Muscle-ups
50 Hang Dumbbell snatches
Accumulate 3min in a plank hold
50 Hang Dumbbell snatches
20 Pull-ups or 7 Muscle-ups

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds as possible in 5 minutes:
10 Calorie Bike
15 Air squats
20 Dumbbell snatches
Rest 1 minute
As many rounds as possible in 5 minutes:
10 Calorie Row
15 Drop squats
20 Dumbbell single arm press (10 each side)
Rest 1 minute

Repeat 1x for 2 Rounds.

Core
6 minutes:
20 Sit-ups
20 Supermans
20 Russian twists (w/db or without)

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