Montclair 1/6/18

GUERRILLA CROSSFIT

Strength Training
Every minute for 10minutes
3, 5 or 10 Thrusters
Note: Dumbbell or Barbell

Fitness/Performance Workout of the Day
As many rounds as possible in 18minutes
5 Strict pull-ups or 10 Ring pulls
20 Single arm dumbbell Push press (10R/10L)
20 Alternating lunges

Post results to Wodify.

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GUERRILLA HIIT

Workout 1
Every minute on the minute for 5 minutes
10 Goblet squats
Max sit-ups in time remaining
Rest 2 minutes

Workout 2
Every minute on the minute for 5 minutes
10 Suitcase lunges
Max kettlebell swings in the time remaining
Rest 2 minutes

Workout 3
40:30 work/rest
2 Rounds
Pulsing squat
Yoga push-ups
Alternating side plank rotations
Overhead Hollow body hops
Squat
Push-up
Sit-ups
Lunge pulse (R)
Lunge pulse (L)
Jumping Jax
Rest 2 minutes