CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Row
10 Hollow Rocks
10 Supermans
2 Rounds:
:45s Row (faster pace)
8 Empty Barbell Good Mornings
8 Diamond Pushups
Split partners into rowing and movements if needed
Strength
Good Mornings (4×8 )
Perform 1 set every 90s
Metcon
Metcon (Time)
Gutz
For Time:
50 Sit-Ups, 20 Cal Row, 10 Deadlifts
40 Sit-Ups, 16 Cal Row, 8 Deadlifts
30 Sit-Ups, 12 Cal Row, 6 Deadlifts
20 Sit-Ups, 8 Cal Row, 4 Deadlifts
10 Sit-Ups, 4 Cal Row, 2 Deadlifts
Rx – 275/185#