Montclair 1/19/18

GUERRILLA CROSSFIT

Skill Work
Alternate for 12minutes
Min 1, Hollow hold x 30sec
Min 2, Double unders x 30secs
Min 3, Sandbag cleans x 30sec

Fitness Workout of the Day
As many rounds as possible in 15minutes
3 Clean and jerks
30 Double unders
1 Rope climb or 3 chin-ups
Performance Workout of the Day
5-5-3-3-1-1
Clean and jerks
50 Double unders & 1 Rope climb after each round

Post results to Wodify.

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GUERRILLA HIIT

Strength
As many rounds as possible in 7 minutes:
10 Goblet squats
20 Goblet lunges
30 Kettlebell swings
Rest 2 minutes

Cardio
As many rounds as possible in 7 minutes:
10 Calorie Bike
20 Calorie Row
30m Bear crawl
Rest 2 minutes

Core
Every minute on the minute for 7 minutes:
Plank
Sit-ups
Hollow hold
Supermans
Side plank (right)
Side plank (left)
Plank jacks