CrossFit Valley Forge – Daily WOD

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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 (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