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workout of the day
[WOD]

saturday

4/16/2021

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Picture

Warm-up

​4:00 Bike or Row (EZ Pace)

Immediately Into…
AMRAP x 6 MINUTES
10 Alt. Groiners
5 Bootstrappers
10 Alt. Reverse Lunges (Barbell Optional)
5 Good Mornings
10 Alt. Elbow Punches
5 Shoulder Press w/ :01 Pause at the Top

8 am CrossFit

​FOR TIME*
20 Back Squat (185/135)|(135/95)
30 Hand Release Push-Ups
30 Front Squats (135/95)|(95/65)
30 Hand Release Push-Ups
40 Overhead Squats (115/75)|(75/55)
30 Hand Release Push-Ups
50 Air Squats

*Barbell comes from the ground for all Squat Sets

(Score is Time)

9 am Partner Metcon

​IN TEAMS OF 2...

AMRAP x 20 MINUTES
8 Pull-Ups
8 Burpee to Plate
8 DB Push Press (50/35)|(35/20)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles.
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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 Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News