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workout of the day
[WOD]

thursday

5/27/2020

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Picture

Warm-up

EMOM x 4:00
Min 1 - Row/Bike (Mod Effort)
Min 2 - 1 Wall Walk + 8 db bent over row
Outside substitute 8 SA db strict press + 8 SA db bent over row

Into… ​

EMOM x 4:00
Min 1 - Row/Bike (Mod Effort)
Min 2 - 4 Burpees + 8 Jumping Lunges

Core work

 Bird dog row
12-8-4-2 /each side

*:45 rest between sets

1-arm KB FR squat
12-8-4-2 / each side

*:45 rest between sets

3 rounds:
20|20 kneeling founders
20|20 standing founders
20|20 low back lunge
*no rest between movements
**:45 rest between rounds

Metcon

4 ROUNDS FOR TIME
30/25 cal bike
30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges​

(Score is Time)

At-home metcon

AMRAP x 12 MINUTES
3 DBL DB Hang Snatch
6 Deficit Push-ups*
9 Up-Downs

*Deficit on DBs or Plates​

(Score is Rounds + 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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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