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workout of the day
[WOD]

friday

4/22/2021

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Picture

Warm-up

​2-3 SETS FOR QUALITY 
:30 Single Unders
10 Scap Push-Ups 
12 KB Plank Taps 
5/5 SA Russian KB Swing
5/5 Alt. KB Arnold Press 
50’ OH KB Walk* 

*Switch arms at 25’.

Extended warm-up

EMOM x 10 MINUTES
MIN 1 - :45 Row-Bike-Run (EZ)
MIN 2 - Handstand Option*

*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups
Option 4: :30 HS Hold

**Pike Walk = feet on box, walk hands all the way around one way, then back.

Metcon

​FOR TIME
100 Double Unders

Immediately Into...

25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups

Immediately Into...

100 Double Unders

(Score is Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
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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
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    • Fitness Programs
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    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News