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workout of the day
[WOD]

thursday

11/4/2020

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Picture

Warm-up

​AMRAP x 4 MINUTES
:30 Row (EZ)
20 Shoulder Taps
10 Up-Downs

Into… 

AMRAP x 5 MINUTES
:30 Row (Mod)
10 Up-Downs
5 Push-ups

Metcon

​Death Row (AMRAP - Rounds)
EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Optional Finisher

​EMOM x 10 MINUTES
Min 1 - 8-12 Rower Pike-Ups
Min 2 - :45 Max Russian Twists (Weight Optional)

(No Measure)
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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