Friday march 20 2020

-Home WoD #5-

-Warm Up-

1 round

25 jumping jacks 

25 cross jacks 

10 bootstraps 

10 floor sweeps 

Into…

2 rounds 

10 groiners 

5 push up to pike 

10 sit-ups 

-Strength/Skill-

5 sets 

5/5 single arm seated DB press

Super set with 

:30 DB taps (arms length away)

-WOD-

For time: 25 minute cap 

100m run

10 pushups 

10 up/down plate hops

200m run

20 pushups 

20 up/down plate hops

400m run

30 pushups 

30 up/down  plate hops

600m run 

40 push ups 

40 up/downs plate hops

800m run

Run times should be :

100m = :30 or less

200m = 1:00 or less

400m = 2:15 or less

600m = 3:30 or less

800m = 4:30 or less

You can use these times as a guideline for the WoD. 

You can sub out rowing or biking of equal time duration if you have one of those 

 

Rowing 

100m

250m

500m

750m

1000m

Bike

10/6 Cals

20/14Cals

30/20 Cals

40/28 Cals 

50/34 Cals

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]