CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility
Glute Rollout x30s each
Lower Back Rollout x45s
Elevated Couch Stretch x60s
Squat Test x2 min
Calf Stretch x30s
Banded Hamstring Stretch x45s
Overhead Banded Distraction x30s
Dynamic Warmup
Metcon
Metcon (Time)
4 Rounds For Time
6 KBS
6 Goblet Squats
6 Push Press
6 Back Squats
6 Burpees
6 HR Pushups
6 Sit-ups
6 Hollow Rocks
Rest 2 minutes
Rx+ 70/53, 135/95, T2B-K2E, and all UB
Rx 53/35, 95/65, and all UB
RxM Same as Rx, but can break