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workout of the day
[WOD]

friday

5/20/2021

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Picture

Warm-up

2 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Single Unders 
MOVT 2 - Reverse Lunges 

Into…

2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Side to Side Single Unders 
MOVT 2 - Forward Lunges 

Into…

2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Backwards Single Unders 
MOVT 2 - Air Squats ​

Skill

​EMOM x 12 MINUTES
MIN 1 - :40 Double Under or Triple Under Practice
MIN 2 - :40 Pistol Squat Practice

Metcon

​FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees

*Complete 84-42-21 and so on...
**Hold DB Any Way Above Waist

(Score is 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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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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  • 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