Pre-Open Thursday Primer

CrossFit Valley Forge – Daily WOD

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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