Montclair 1/26/18

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/Performance Workout of the Day
Crossfit Open Workout 14.4
As many reps as possible in 14miniutes
60 Calorie row
50 Toes to bars (Scale, 50 V-ups)
40 Wallballs 20#/14#
30 Power cleans 135#/95#
20 Muscle-ups (Scale, 20 Pull-ups & 20 Push-ups)
Post results to Wodify.

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GUERRILLA HIIT

Strength/Core
Every minute on the minute for 10 minutes:
10 Dumbbell Z press
*Max elbow plank in time remaining

Cardio
As many rounds as possible in 15 minutes:
30 Singles/double unders
15 Calorie bike
30 Kettlebell swings
15 Goblet squats