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workout of the day
[WOD]

monday

4/11/2021

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Picture

Warm-up

​EMOM x 12 MINUTES
MIN 1 - :40 Alt. Single Leg RDL*
MIN 2 - :40 Marching Plank
MIN 3 - :40 Glute Bridge-Ups
MIN 4 - :20/:20 Single Arm KB Bent Over Row

*KB optional, move with control.

Metcon

​FOR TIME*
30-30-20-20-10-10
Russian KB Swings (24/16)|(16/12)
Sit-Ups

*After each full set, complete 30 Double Unders. Option for Double Under set "must be" Unbroken.

(Score is Time)

Finisher

​ON A 5:00 RUNNING CLOCK...
Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups
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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