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workout of the day
[WOD]

monday

5/31/2020

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Picture

Warm-up

​3:00 Cardio Choice
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)
into…
AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow Descent

Strength

Front Squat
5 x 5
​Keep load moderate (60-70% of 1rm)

Metcon

​"DOUBLE AMRAP"

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

(Score is Rounds + Reps)
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saturday

5/29/2020

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Picture

Saturday's class will be back at the gym. Sign up on Wodify for class time (classes offered at 8 and 9 am). 

Warm-Up

​AMRAP x 8 MINUTES
3/3 KB Windmills
5/5 KB Upright Row
5/5 KB Single Arm Shoulder Press
5/5 Staggered Stance Goblet Good Morning

Metcon

​3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)
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friday

5/28/2020

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Picture

Warm-up

BODY FLOW...
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit​

With an empty barbell, perform...
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

Strength

Wendler Cycle Week 4
Deadlift
Use 90% of 1rm as base number to go off of
5 reps @40%
5 reps @50%
5 reps @60%

Metcon

Helen
3 rounds for time
400 m run
21 kb swings (24/16kg)
12 pull-ups ​

At-home metcon

3 SETS
20-15-10
DB Deadlifts
Alt. V-ups

-1:30 Rest b/t Sets-​

(Score is Each Set for Time)
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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

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