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workout of the day
[WOD]

friday

2/4/2021

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Picture

Warm-up

​2:00 Row (Increase pace every :30)

Into …

1 SET (:45 ON / :15 REST)
MOVT 1 - Air Squats
MOVT 2 - Push-Up to Pike
MOVT 3 - Cossack Squats
MOVT 4 - Wall Ball Strict Press

Into … 

2:00 Row (Increase pace every :30)*

*Start at faster pace than the first time on the rower.

Metcon

​AMRAP x 21 MINUTES
7 Power Snatches (115/75)|(75/55)
14 Wall Balls (20/14)|(14/10)
21/16 Cal Row

(Score is Rounds + Reps)

Finisher

​3 SETS FOR QUALITY
8-12 Barbell Roll-Outs

Followed By...

5:00 Foam Roll

(No Measure)
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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 Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News