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.
Warm-up
Warm-up (No Measure)
Mobility and Dynamic Warmup
Metcon
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.
Scale:
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.
Metcon
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