Montclair 1/5/18

GUERRILLA CROSSFIT

Strength Training
Back or Front squat 3×5

Fitness Workout of the Day
As many rounds as possible in 12 minutes
10/8 Calorie bike or row
5 Clean and jerks

Performance Workout of the Day
For time
15 Clean and jerks
30/20 Calorie Bike
15 Clean and jerks

Rx: 135#/95#

Post results to Wodify.

________________________

GUERRILLA HIIT

Workout
3 Minutes:
6 Calorie bike/row
6 Box jumps
9 Calorie row/bike
Rest 1 minute
3 minutes:
6 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