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workout of the day
[WOD]

wednesday

9/15/2020

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Picture

Warm-up

​2 ROUNDS
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys 

Into… 

3 ROUNDS
1:00 Row*
10 Push-Up to Pike
12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)
**Start on a lower box, increase height after 1st round

Metcon

​EMOM x 24 MINUTES
Min 1 - 250/200m Row
Min 2 - :50 Ring Dip or Bench Dip
Min 3 - :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

Cool down

​FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose

(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