Montclair 1/20/18

GUERRILLA CROSSFIT

Strength Training
Every minute for 10minutes
1, 3 or 5 Shoulder to overhead

Fitness/Performance Workout of the Day
As many rounds as possible in 18minutes
10 V-ups
20 Alternating dumbbell lunges
300m Run
Note: One DB, switch arms at 10.

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 30 minutes.
1 Minute rest every 2 Minutes
10 Calorie bike/row
15 Burpees
20 Ball slams
25 Push-ups
30 Calorie bike/row
35 Kettlebell swings
40 Situps
45 Mountain climbers
50 Squats
100 Jump rope singles or 50 doubles