Lets Move

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility

Elevated Couch Stretch x90s

Banded Hamstring Contractions x30

Banded Overhead Distraction x60s

Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete:

EMOM 15

Odds: 20 Cal Row

Evens: 20 Wall Balls

Directly Into:

AMRAP 15

10 Double DB DL 50/35

20 Ring Push Ups (4″ up)

30 Abmat Sit Ups

Break all reps how you see fit.

Only one head of each DB has to hit ground.