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workout of the day
[WOD]

wednesday

7/7/2020

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Picture

Warm-up

​AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers

Into… 

AMRAP x 5 MINUTES
8 Cal Row (Moderate Pace)
10 Up-Downs
10 Groiners

Metcon

"Death Row"
EMOM x 20 minutes
Min 1: 20 cal row
Min 2: 15 burpees
Scale as needed to accomplish work in :50-:45 sec. Score is number of rounds completed at your numbers. Track your calories and burpee numbers in notes. 

Finisher

​FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)
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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