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workout of the day
[WOD]

monday

4/25/2021

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Picture

Warm-up

​200m Run 

Into…

3 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)*

*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.

Metcon

AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc...

(Score is Rounds + Reps)

Finisher

​4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts

-Rest as Needed b/t Sets-
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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