Dynamite

CrossFit Valley Forge – Daily WOD

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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