Montclair 1/24/18

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 16minutes
30sec. Wall sit
Note: Regular wall sits, no DB
20 Lunges
5 Dumbbell burpees
5 Renegade Rows (per side)

Post results to Wodify.

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GUERRILLA HIIT

Strength
14 Minutes
20:40 work/rest
Alternate between:
Dumbbell front squat
Alternating single arm press
Workout
Teams of 2

6 Rounds
40:20 work/rest
Row
Push-ups
6 Rounds
40:20 work/rest
Bike
Ball slams

6 Rounds
40:20 work/rest
Plank
Lunges