CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility and Dynamic Warmup
Gymnastics
AMRAP 5 SHSPU (AMRAP – Reps)
AMRAP 5
As many Strict HSPU as possible in 5 min. Scale down to Kipping HSPU if needed. Then L-Sit DB Strict Press.
Last completed June 19. Time to set some PRs!
Metcon
Lead Foot (3 Rounds for reps)
“Lead Foot” Part 1
AMRAP 5:
27 Calorie Row, 27 Burpees Over the Rower, 27 CTB Pull-Ups
Rest 3:00
“Lead Foot” Part 2
AMRAP 5:
21 Calorie Row, 21 Burpees Over the Rower, 21 Toes to Bar
Rest 3:00
“Lead Foot” Part 3
AMRAP 5:
15 Calorie Row, 15 Burpees Over the Rower, 15 Pull-Ups