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workout of the day
[WOD]

wednesday

3/9/2021

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Picture

3 SETS
20 Jumping Jacks
10 PVC Pass Thrus
10 Reverse Snow Angels
10 PVC Sotts Press

Into… 

3 SETS*
20 Single Unders/ Double Unders
5 Behind The Neck Snatch Grip Push Press
10 Alt Overhead Lunges
10 Scap Pull-Ups
10 Kipping Swings

*1st set with PVC, then transition to an empty barbell if you are able.

Strength

​5-5-3-3*
Tempo Overhead Squat (31X1)

*Start Light and build to Moderate.

(Score is Weight)

Metcon

​5 ROUNDS FOR TIME
10 Overhead Squats (95/65)|(65/45)
3 Ring Muscle-Ups
50 Double Unders

(Score is Time)

KG BB:(42.5/30)|(30/20)

RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Burpee Jumping Pull-Up
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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 Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News