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workout of the day
[WOD]

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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    Coach Erin

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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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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News