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workout of the day
[WOD]

thursday

7/22/2020

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Picture

Warm-up

"Simon Says"
RULE: When Simon Says, perform 5 reps of the movement
EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups

OR

AMRAP x 5 MINUTES
5 Inch Worm + Push-Up
10 Alt Groiners
10 Slam Ball G2OH
20 Alt Lunges

Metcon

​EMOM x 30 MINUTES
MIN 1 - :50 Max Cal Bike
MIN 2 - :50 Max Hand Release Push-Ups
MIN 3 - :50 Max Slam Ball Russian Twists (Athlete Choice)
MIN 4 - :50 Max Slam Balls
MIN 5 - Rest

(Score is Reps)
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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