Hotshots 19

CrossFit Valley Forge – Daily WODWarm-upWarm-up (No Measure)Mobility and Dynamic Warmup Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front SquatsMin 0-8MetconHotshots 19 (Time)6 Rounds for time of: 30...

300

CrossFit Valley Forge – Daily WODMetconMetcon (Time)300 10 Rounds For Time: 5 Pullups 10 reps of… 15 Abmat Situps Round 1 – Push Press 115/80 Round 2 – Burpees Over Bar Round 3 – Power Cleans Round 4 – Push Jerks Round 5 –...

Recover Today

CrossFit Valley Forge – Daily WODWarm-upWarm-up (No Measure)Quad/ Adductor Foam Roll 1 min each side Couch Stretch 1 min each side Pigeon Pose on Floor 1 min each side Childs Pose 1 min Lats Foam Roll 1 min each side Dynamic Warm-Up 10 min0-20...

Double Dribble

CrossFit Valley Forge – Daily WODWarm-upWarm-up (No Measure)4 min Dynamic Warmup -then- 2 Rounds: 20 Dubs/30 Singles 5 Pushups 7 PVC Pass Thru’s 9 PVC Overhead Squats -then- Snatch Barbell Warmup (empty bar) 5 Good Mornings 5 Back Squats 5 Behind the Neck...

Kelen Helly

CrossFit Valley Forge – Daily WODWarm-upWarm-up (No Measure)2 Rounds: 300-500m Light-Paced Row 5 Spiderman and Reach 7 Slow Scap Retractions 9 AbMat Sit-Ups 2 Rounds: 1-2 Strict Pull-Ups 1-2 Kipping Pull-Ups 1-2 Toes to BarGymnastics2 BMU + 3 CTB + 4 TTB UB (1...