CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility
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
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.