Montclair 1/16/18

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5
Superset w/ Ring pulls

Fitness/Performance Workout of the Day
Every minute for 12minutes, alternate between:
3 Power snatches, max Air squats in time remaining
3 Overhead Squats, max Sit-ups in time remaining

Post results to Wodify.

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GUERRILLA HIIT

Strength
As many rounds as possible in 9 minutes:
40 Dumbbell ground to overhead
30 Dumbbell front squats
20 Dumbbell curls (alternating)
10 Dumbbell presses
Rest 2 minutes

Cardio
As many rounds as possible in 9 minutes:
40 Jumping jacks
30 Mountain climbers
20 Half Burpees
10 Calorie Row/Bike
Rest 2 minutes

Core
As many rounds as possible in 9 minutes:
40 Supermans
30 Sit-ups
20 Hollow flutter kicks
10 Plank jacks