No Box Jumps? I’ll be in!

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility

Elevated Couch Stretch x2 min

Banded Hamstring Contractions x30

Banded Hip Flexor x1 min

Calf Stretch x30s

Overhead Banded Distraction x45s

Pec Stretch x30s

Dynamic Warmup

Metcon

Metcon (Time)

For Time (with a Partner)

80 Air Squats

80 Dumbbell Push Presses (50/35 lb)

80 AbMat Sit-Ups

80 Wall Ball Shots (20/14 lb)

80 WB (Russian) Twists (20/14 lb)

80 Push-Ups

80 Kettlebell Swings (53/35 lb)

80 Dumbbell Thrusters (50/30 lb)