CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility
Couch Stretch x60s
Pigeon Stretch x60s
Banded Hamstring Contractions x20
Overhead Banded Distraction x30s
Squat Test x2 min
Dynamic Warmup
Metcon
Metcon (2 Rounds for reps)
8 AMRAP
25 Yard (Steps) Single Arm Front Rack Carry 53/35
20 Overhead Plate Reverse Lunges 15/10
15 Hollow Rocks
10 Superman Rocks
5 Burpees
-Rest 2 min-
8 AMRAP
25 Burpees
20 Superman Rocks
15 Hollow Rocks
10 Overhead Plate Reverse Lunges
5 Yard (Steps) Single Arm Front Rack Carry
After Party
Metcon (No Measure)
Every 3:30 x 3 sets
10 Cal Bike
10 Alt DB Bicep Curls
10 Cal Row
10 Dips
