Montclair 1/12/18

GUERRILLA CROSSFIT

Strength Training
Every minute for 10minutes
1, 3 or 5 Clean and jerk (any variation)

Fitness Workout of the Day
As many reps as possible in 8minutes
Power snatch

Performance Workout of the Day
ISABEL
30 Power snatches
Rx: 135#/95#

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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