FORT COLLINS CROSSFIT
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workout of the day
[WOD]

wednesday

6/23/2020

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Picture

Warm-up

​AMRAP x 5 MINUTES
:15 Knee to Chest Walk
:15 Toe Walk
:15 Heel Walk
:15 High Knees
:15 Butt Kickers
:15 High Skips

Metcon

"Filthy Fifty"
50 box jumps (24"/20")
50 jumping pull-ups
50 kettlebell swings (16/12 kg)
50 steps walking lunge
50 knees to elbows
50 push press (45#/35#)
50 hip thrusts
50 wall balls (20/14)
50 burpees
50 double unders

Cool-down

​ON A 8:00 RUNNING CLOCK...
4:00 Foam Roll Lats and Upper Back

into...

4:00 of Flow Stretching
- Cobra Stretch
- Child's Pose
- Pigeon (L/R)

(No Measure)
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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