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workout of the day
[WOD]

thursday

6/24/2020

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Picture

Warm-up

​3 ROUNDS
10 Alt Groiners
5 Push Up to Pike
10 Alt Reverse Lunges

Into …

2 ROUNDS
5/5 Single Arm DB Strict Press
10 Single DB Up-Downs
20 Alt Single DB Reverse Lunges

Into… 

1 ROUND
5/5 DB Windmills
10 Single DB Burpees
10 Alt Single DB Step-Ups

Strength

​5 SETS ON A 12:00 CLOCK...
3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

(Score is Weight)

Metcon

FOR TIME
400m Single DB Suitcase Carry (50/35)|(35/20)
20 Single DB Burpees
60 Weighted Step-Ups (24/20)*
20 Single DB Burpees
400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(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