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workout of the day
[WOD]

thursday

7/10/2019

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Gymnastics

Pull Up Negative / Iso Work

BEG
Chin Over Bar Hold Accumulate 2:00

INT and ADV
MAX Chin Over Bar Hold, then:

10 Slow Negatives at 50-60% of MAX

MetCon

Teams of Two:
2:00 On/2:00 Off
6 Rounds
12/10x Cal Row
ME Burpee Box Jump Overs in remaining time (24/20)

Notes:
Each Partner will do 6 rounds scoring total burpees. Equal work to rest means SPRINT! Set a strong baseline on that first round and see if you can keep up the Burpees.

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Hip Extensions 3x12
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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