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workout of the day
[WOD]

monday

1/17/2021

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Picture

Warm-up

​3:00 Bike/Row/Run
Into...

2 ROUNDS
10 Reverse Lunges
10 KB Swings
10 empty BB bent over rows (pause at top)

Into…

2 ROUNDS
10 Jumping Lunges
25' OH single arm db waitress carry
10 db windmills

Metcon

AMRAP x 10 MINUTES
8 Front Rack Lunges (135/95) (95/65)
12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
Max Front Squats (135/95) (95/65)

(Score is Rounds + Reps)

Finisher

​3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(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