CrossFit Valley Forge – Daily WOD

We continue our progress today on our HSPU but we add in another Open Prep movement in with it, just to test how it feels on our legs and shoulders.

With our metcon, our goal is obviously shoulder muscle endurance going from stabilizing KBS to Push Pressing 50x. We should also figure out what our Dub sets should be when the working set is over 100. We get all of this while building that aerobic engine.

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Metcon (AMRAP – Rounds)

9 min EMOM

Min 1: 8-12 HSPU

Min 2: 25 Ft. Front Rack DB Lunge

Min 3: 15-20 Abmat Situps

Choose your weight.


Min 1: L-Sit DB Press x8

Min 2: BW Lunges

Min 3: Fewer Abmat Situps
The goal is to get better at these movements and also see how they make you feel, not to crush yourself.


Fuller Circle (Time)

For Time:

25 KBS 53/35

50 Push Press 75/55

125 Double-Unders

1,500 Meter Row

125 Double-Unders

50 Push Press

25 KBS 53/35

Master’s Rx: 16/12 KG, 65/45