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workout of the day
[WOD]

tuesday

2/27/2023

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Strength

3 Back Squat x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Metcon

Freedom (RX'd)
5 Rounds
1 Minute: Max Calorie Bike Erg
1 Minute: Max Box Jumps (24”/20”)
1 Minute: Kettlebell Swings (53/35)
-Rest 1:00 between rounds-


Independence
5 Rounds
1 Minute: Max Calorie Bike Erg
1 Minute: Max Box Jumps
(20”/16”)
1 Minute: Kettlebell Swings (35/25)
-Rest 1:00 between rounds-

Liberty

5 Rounds
1 Minute: Max Calorie Bike Erg
1 Minute: Max Box Step Ups
(20”/16”)
1 Minute: Russian Kettlebell Swings (light)
-Rest 1:00 between rounds-

Target number of reps each set: 60+ reps (total)

Minimum number of reps before scaling: 45 reps (total)
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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
  • 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