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workout of the day
[WOD]

monday

10/9/2022

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Metcon

"Airheads Extreme"

Freedom (RX'd)
3 sets:
Minute 1: 12 Chest to Bar (Or 16 Pull-ups)
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch (50/35)
Minute 4: 12 Box Jumps (24/20)
Minute 5: Rest
Independence
3 sets:
Minute 1: 12 Pull-ups
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch (35/25)
Minute 4: 12 Box Jumps (20/16)
Minute 5: Rest
 Liberty
3 sets:
Minute 1: 12 Ring Rows
Minute 2: 50’ Walking Lunge
Minute 3: 12 Kettlebell Swings (light)
Minute 4: 12 Box Step Ups (20/16)
Minute 5: Rest
Target time each set: Sub 40 seconds
Time cap each set: 45 seconds
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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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  • Home
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    • Fitness Programs
    • Mobility Library
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  • The WOD
  • Community
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  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News