Montclair 1/25/18

GUERRILLA CROSSFIT

Strength Training
Every minute for 10minutes
1 or 3 Snatches
Note: Power snatch + Overhead squat is acceptable

Fitness Workout of the Day
As many rounds as possible in 14minutes
10 Pull-ups
5 Handstand push-ups
30 Double unders

Performance Workout of the Day
21 Pull-ups
21 Handstand push-ups
50 Double unders
15 Pull-ups
15 Handstand push-ups
50 Double unders
9 Pull-ups
9 Handstand push-ups
50 Double unders

Post results to Wodify.

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GUERRILLA HIIT

Workout
3 Minutes:
3 Burpees
6 Box jumps
9 Drop squats
Rest 1 minute
3 minutes:
3 Ball slams
6 Overhead lunges
9 Push-ups
Rest 1 minute
Repeat 2x for a total of 3 Rounds.

Core
4 minutes:
10 Side plank dips (right)
10 Side plank dips (left)
20 Hollow hold alternating leg crunches