CrossFit Valley Forge – Daily WOD
Warm-up
Warm-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 Bar
Gymnastics
2 BMU + 3 CTB + 4 TTB UB (1 set every 2 min x4)
2 Bar Muscle-Ups
3 CTB Pull-Ups
4 Toes to Bar
Scales:
L1: 1+2+3
L2: 4+4
L3: Singles for best quality
Metcon
Kelen Helly (Time)
For Time:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
400 Meter Run
30 KBS (53/35)
400 Meter Run
30 KBS (53/35)
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)