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workout of the day
[WOD]

wednesday

4/27/2021

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Picture

Warm-up

3 SETS
10 Bootstrappers
10 Alt Samson Lunges
10 Push-Up to Pike

Into… 

EMOM x 6 MINUTES
MIN 1 - :30/:30 Posterior Movt 1/ Posterior Movt 2
MIN 2 - :45 Bike

*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges
2nd Round = KB Sumo DL / Alt Cossack Squats
3rd Round = KBS / Goblet Lunges

Metcon

​EVERY 5:00 x 5 SETS*
20 Russian KB Swings (70/53)|(53/35)
20 Alt. Goblet Reverse Lunges
30/25 Cal Bike

*Rest remaining time before next set

(Score is Slowest Set)

Finisher

​FOR RECOVERY
1:00 Pigeon Pose (L/R)
2:00 Frog Stretch
2:00 Saddle Pose
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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