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workout of the day
[WOD]

thursday

7/7/2021

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Picture

Warm-up

​3 SETS  (7:00 CAP) 
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down 
14 Shoulder Taps 
200m Run

*After warm-up, get out the barbell and start to open up your shoulders with some presses and holds

Strength

Strict Press
​1x5 @ 65%*
1x5 @ 75%
1x5+ @ 85%

*Based off of 90% of Heavy 1-Rep

Metcon

​4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike
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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
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    • Fitness Programs
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    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News