Montclair 1/29/18

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5
Superset w/ 10 Ring pulls

Fitness Workout of the Day
As many rounds as possible in 16minutes
5 Power cleans
5 Front squats
5 Burpees
10 Wallballs

Performance Workout of the Day
16minutes to complete
50 Squat cleans 135#/95#
75 Wallballs 20#/14#
50 Burpees

Post results to Wodify.

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GUERRILLA HIIT

Strength
Every minute on the minute for 8 minutes
10 Dumbbell front squats
Max unbroken Z-Press

Cardio
As many rounds as possible in 8 minutes:
8 Calorie bike
10 ½ Burpees
12 Calorie Row

Core
Every minute on the minute for 8 minutes, rotate through:
Plank hold
Sit-ups
Hollow hold
Supermans