FORT COLLINS CROSSFIT
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workout of the day
[WOD]

thursday

1/13/2021

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Picture

Warm-up

​4 ROUNDS
1:00 Bike, Run, Row, Ski*
20 Alt Lunges**
10 Plank Rotations

*Athlete choice.
**Switch to Box Step Ups after 2 Rounds.

Metcon

​EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4&5 - 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional

(No Measure)

Finisher

​EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold

(Score is Total 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