CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Lower Back Foam Rollout x1:00

Lat Rollout x30s each

Couch Stretch x1:00 each

Pigeon Stretch on Floor x1:00 each

Banded Hamstring Contractions x30 each

Calf Stretch x30s each

Metcon

Metcon (Time)

In Teams of 3:

25 Chest to Bar Pullups

50 Thrusters 75/55#

75 SDHP

100 Deadlifts

75 STOH

50 Power Snatches

25 Pullups

Teams must move through the Chipper, HOWEVER, 1 PERSON must always be in the PLANK position. Both elbows and both feet on ground. If planker goes down, everyone must stop.

**Coaches – referee accordingly!**

Rx+ = 2 partners only