Montclair 1/4/18

GUERRILLA CROSSFIT

Skill Work
Alternate for 12minutes
30sec. Hollow hold/ 30sec. Rest
30sec. Double under practice/ 30sec. Rest
45sec. Sandbag clean practice/ 15sec. Rest

Fitness/Performance Workout of the Day
CINDY
As many rounds as possible in 20minutes
5 Pull-ups
10 Push-ups
15 Air squats

Post results to Wodify.

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GUERRILLA HIIT

Strength
Every minute on the minute for 9 minutes, alternate through:
Double Kettlebell Sumo Deadlift
Ring rows
Push-ups

Cardio/Core
Every minute on the minute for 9 minutes, alternate through:
8 Plank jacks to half burpee
8 V-ups to reverse burpee
8 Supermans to full burpee
*Rest 2 minutes. Repeat Cardio 1x.