CrossFit Valley Forge – Daily WOD
Warm-up (No Measure)
Couch Stretch x 1:00 each
Banded Hamstring Distraction x30 Contractions
Metcon (AMRAP – Reps)
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.
Scaled Pike Pushups or Box Pike Pushups. Must get upside down if possible.
Liquid Cocaine (Time)
5 Power Clean and Jerks (135/95)
Rx+ 155/105 and C2B