FORT COLLINS CROSSFIT
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workout of the day
[WOD]

monday

12/27/2020

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Picture

Warm-up

​1 ROUND 
15 Slow Plate Front Raises 
15 Slow Plate Lateral Raises 
15 Slow Plate Upright Row
15 Slow Bent Over Row Reverse Flies 

Into...

3 ROUNDS 
5/5 Strict DB Press w/ :02 Pause OH
10 Slam Balls 
10 Alt. Box Step-Ups 

Strength

​4 SETS FOR QUALITY
6/6 Arnold Press
15 DB Bent Over Reverse Flies

(Score is Weight)

Metcon

​AMRAP x 10 MINUTES
3,6,9, and so on...
Renegade Row (35/20)|(20/15)
Slam Balls (30/20)
DB Suitcase Box Step-Ups (24/20)

-Rest 2:00-

AMRAP x 5 MINUTES
1,2,3, and so on...
Renegade Row
Slam Balls
DB Front Rack Box Step-Ups

(Score is Rounds + Reps)
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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