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workout of the day
[WOD]

monday

2/16/2020

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Picture

Metcon

Freaky Fran
For Time
9x Bar Muscle-Ups
21x Thrusters (75/55)
15x Chest 2 Bar 
15x Thursters (95/65)
21x Pull-Ups
9x Thrusters (115/75)
*12min Time Cap
**:30 Plank penalty for break any reps.... 

Notes:
Met-Con first today. If scaling prepare 3 separate pulling variations for the Gymnastics. ( Example: 9x Ring Rows/15x Pull-Up attempts or Beat swings/21x Jumping Pull-ups). 

Strength

Back Rack Lunge
3x10 @ 8RPE
(5x/Side Alternating)

Post

Quad Smash
-1min/side
Couch Stretch
-1min/sid
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

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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