FORT COLLINS CROSSFIT
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workout of the day
[WOD]

saturday

1/29/2021

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Picture

Warm-up

Get yo' body warm:
Station 1: 1 min half-pigeon/each side
Station 2: PVC work
Station 3: Calf stretch at wall (1 min per side)
Station 4: Thread the needle (30 sec per side) and front rack stretch (1 min)

into...

3 rounds:
10 step-ups (box jumps round 3)
5 empty BB push press (push jerks round 3)
​5 empty BB front squats

8 and 9 am CrossFit

​Crossfit Games Open 20.4 
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes
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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