During the Corona Virus Circumstances we will post 3 different versions of the WOD.
- In the gym , ( there will be a coach and doors open for all class times if your circumstance allows you to WOD at CrossTown. )
- At Home with a KB version
- No equipment version
Open gym is still available. Equipment loaning is still available for all current members. Ideally , take one item ( bars and numbers , KB , DB , Rower , etc ) then you can return and take something else when you get bored of that piece of equipment – like a library.
2 rounds
Run 500m
30 HSPU
Run 500m
30 pull ups
Run 500m
30 push press 75 / 55
Rest 3 min and do Round 2.
KB WOD
2 rounds
Run 2 min
40 push ups
Run 2 min
30 KB cleans
Run 2 min
30 KB push press right or left arm.
rest 3 min and do round 2 .
No Equipment WOD
2 rounds
Run 2 min
40 push ups
run 2 min
30 burpees
run 2 min
40 jumping squats
rest 2 min and do round 2.
