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workout of the day
[WOD]

thursday

5/20/2020

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Picture

Warm-up

Roxanne Burpees

Then…
2 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA Russian KB swings
10 DDTIS
10 Scap Push-ups

Gymnastics

6:00 to work on headstands 

HSPU kipping practice
2 x 3 Plank Kip
2 x 3 Plank kip to wall
2 x3 Kipping HSPU's

3x max unbroken kipping HSPU's
*rest 1 min between attempts*
rest 2 mins
into...
1:00 min HSPU's



Metcon

FOR TIME*
400m Run
30 Box Jumps (24/20)
30 DBL DB Box Step ups with Single Leg Lift (15 per leg; 30/20 db's)
30 Push-ups
30 Up-Downs
30 Push-ups
30 DBL DB Box Step ups with Single Leg Lift (15 per leg; 30/20 db's)
30 Box Jumps
400m Run
​*17 minute time cap*


(Score is Time)

At home metcon

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 DB Power Cleans


(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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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