CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)


Couch Stretch x 1:00 each

Banded Hamstring Distraction x30 Contractions

Dynamic Warmup


Metcon (AMRAP – Reps)

Kipping HSPU

2 Rounds

45% of Max Set

40% of Max Set

35% of Max Set

Rest 2 min between rounds.

Complete these sets in EMOM style for 6 minutes. Add up all your reps over 6 minutes. Remember, sets must be unbroken.

For example, if my max Kipping HSPU is 10, my sets might look like this: 5-4-3.

Rx+ Strict

Scaled Pike Pushups or Box Pike Pushups. Must get upside down if possible.


Liquid Cocaine (Time)

5 Rounds:

5 Power Clean and Jerks (135/95)

10 Pull-Ups

Rx+ 155/105 and C2B