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workout of the day
[WOD]

thursday

6/9/2021

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Picture

Warm-up

4 SETS
10 Row Strokes*
10 KB/DB Good Mornings
10 Scap Pull-Ups
:20 DB/KB Overhead Hold

*1st Set = Legs only
2nd Set = Legs + Lean Back (no arm bend yet!)
3rd Set = Legs + Lean Back + Arms (reverse the order to return)
4th Set = Full Row Stroke at speed

Metcon

​2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills

Immediately Into...

2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang

*Athlete Choice for all weights.

(No Measure)

Partner Metcon

​IN TEAMS OF 2...

FOR TIME
2000m Row*

*Partners alternate every 250m until completion of 2000m.

(Score is Time)
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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