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workout of the day
[WOD]

monday

2/14/2021

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Picture

Warm-up

500m Row

Immediately into…

2 ROUNDS 
10 Alt. Cossack Squats
10 Slow Kang Squats
10 Barbell Jumping Back Squats
20 Alt. Elbow Punches
10 Slow RDLs
10 Upright Rows

Strength

ON A 10:00 RUNNING CLOCK...
Build to Workout Weight or Slightly Heavier for Power Clean

(Score is Weight)

Metcon

"CUPID SHUFFLE"
​EMOM x 14 MINUTES*
MIN 1 - 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)
MIN 2 - 2 Burpees Over Bar + Max Power Cleans
MIN 3 - 3 Burpees Over Bar + Max Power Cleans
MIN 4 - 4 Burpees Over Bar + Max Power Cleans

...and so on until Round 14

MIN 14 - 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)
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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
  • 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