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workout of the day
[WOD]

wednesday

12/29/2020

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Picture

Warm-up

EMOM x 10 MINUTES
MIN 1 - :45 Quad Heel Taps
MIN 2 - 15 Glute Bridge-Ups into Max Hold
MIN 3 - :45 Max Mountain Climbers
MIN 4 - 20 Lunges
5 MIN - :45 Max Light Russian Swings

-Then Repeat!-

Strength

​EMOM x 12 MINUTES
MIN 1 - 7/7 OH Plate Split Squat*
MIN 2 - 14 Half Kneeling Plate Around the Worlds
MIN 3 - 15 Single KB Feet Elevated Crunches

(Score is Weight)

Metcon

​3 SETS FOR MAX REPS
1:00 - Jumping Lunges
-Rest :20-
1:00 - Wall Sit
-Rest :20-
1:00 - Alt. Sit-Thrus
-Rest :20-

(Score is Reps)
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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 Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News