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workout of the day
[WOD]

wednesday

3/16/2021

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Picture

Warm-up

​3 SETS
5 Inch Worms + Push-Up
10 Scap Push-Ups
10 Ring Rows w/ 1 sec Pause @ Top
10 Sumo KB Romanian Deadlifts

Skill

​EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks

(No Measure)

*Gymnastic Pull Options...
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up

Metcon

​FOR TIME
800m Run

Immediately Into...

5 ROUNDS
36 Double Unders
18 Russian KB Swing (53/35)|(35/26)
6-9 Reps Gymnastic Pull (Athlete Choice)*

Immediately Into...

800m Run

*Gymnastic Pull Options...
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up

(Score is Time)
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    Author

    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