CrossFit Valley Forge – Daily WOD
Mobility
Thursday Recovery (No Measure)
Foam Rollout Lats x1:00 each
Foam Rollout Glutes x1:00 each
Couch Stretch x1:00 each
Banded Hamstring Distraction x1:00 each
Lax Ball Foot x1:00 each
Calf Stretch x30s each
Min 0-15
Metcon
Metcon (Time)
In Teams of 2:
1 Round
50 DB Burpees (both DBs)
2 Rounds
50 Dubs
50 Alt DB Snatches, then:
2 Rounds
50 Wall Balls 20/14
50 DB STOH (both Dbs), then:
1 Round
50 DB Curtis P’s (both Dbs)
Rx 35/20 (or 15s)
One works, one rests. Each team needs 2 DB’s.
1 Curtis P = DB’s start at touching the floor, 1 Power Clean, 1 Front Rack Lunge on each leg, 1 Push Press. DB head must touch floor to begin each complex.
25:00 Time Cap