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workout of the day
[WOD]

thursday

6/30/2021

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Picture

Warm-up

​3 SET (5:00 CAP) 
7/7 DB Curl to Arnold Press 
:20 DB Overhead Hold 
12 Bird Dogs 
10 Curtsey Lunges 

Extended warm-up

​2 SETS FOR QUALITY
3/3 DB Windmills (Athlete Choice, Light)
3/3 Tempo Single Arm DB Deficit Push-Ups (2121)*

*3 Push-Ups w/ DB in the Right, then 3 in the Left.

Metcon

​4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets-

Then Into...

4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*

-Rest as needed b/t Sets-

*Begins immediately after the 15 Floor Press.
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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