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workout of the day
[WOD]

tuesday

5/18/2020

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Picture

Warm-up

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 400m run

2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up

2 ROUNDS
8 PVC Good Mornings
8 Scap Push-Ups
8 Tuck Ups

2 ROUNDS
10 single leg RDL's with KB
10 Perfect Push-Ups
10 KB Swings

Gymnastics

 Warm-up
15 scap push-up into down dog
4 hollow planks (:15 on/:15 off)

EMOM x 6 min
Min 1: Half wall walk (:10-:20 hold)
Min 2: Wall walk and hold (:10-:20 hold)

HSPU Strength:
Beginner: 5 x 5 tempo push-ups (hands on box, scale as needed)
Intermediate: 4 x 5 tempo HSPU's off box
Advanced: 3 x 5 HSPU negatives
Uber advanced: 3 x 5 tempo HSPU's

Metcon

FOR TIME
50/40 Cal Row
30 Push Press (115/75)|(95/65)
400m Med Ball Run (20/14)|(14/10)
30 Push Press
50/40 Cal Row
(Score is Time)

At home Metcon

FOR TIME
4-6-8-10-12-10-8-6-4
Weighted Sit-ups
Alt. DB Power Snatch


*200m Run after each full Round.


(Score is Time)
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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