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workout of the day
[WOD]

wednesday

3/23/2021

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Picture

Warm-up

​2 SETS
:30 Row (EZ)
10 Bootstrappers
10 Alt Groiners
10 Alt Cossack Squats
20 Jumping Jacks

Into … 

2 SETS 
:30 Row (Mod→ Hard)
10 Tempo Air Squats (3111)
5 Inch Worm + Push-Up
20 Single Unders or Double Unders

Metcon

​2 SETS FOR TIME*
50/40 Cal Row

Immediately Into...

4 ROUNDS
10 Wall Balls (20/14)|(14/10)
30 Double Unders

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

*Each full set contains 50/40 Cal Row and the 4 Rounds.

Finisher

​3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (30X1)*
15 Supermans

*DB or Wall Ball resting on hips.
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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 Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News