CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)


Elevated Couch Stretch x2 min each

Keg Stretch on WB with KB 2×1 min each

Banded Hip Flexor x60s

Overhead Banded Distraction x60s

Calf Stretch x30s

Squat Test x3 min

Dynamic Warmup


Metcon (AMRAP – Reps)

Partner Up!

On a 20: 00 clock,

3 Rounds:

20 Burpees

2 x 100 Meter KB Run (one each)

20 Box Jumps 24/20″

2 x 200 Meter Run (one each, not at the same time)

20 Calorie Row

then for remaining time,

Max Weighted Abmat Situps 20/14# WB, all the while partner is holding Plank.

Rx – 24/16 KB

Score Max Weighted Abmat Situps.