CrossFit Valley Forge – Daily WOD

Its Friday! While some might attempt 19.3 today, others will get an Active Recovery Rest in, and others will look to do both. For my 19.3 crowd, 10 minutes isn’t very long so get as much done as you can as quick as you can, especially if you need time for those HSPU. For my people who need to get their sweat on today, come in, mobilize, move through the cardio, and be ready to crush tomorrow! Good luck!

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Metcon (AMRAP – Rounds and Reps)


250/200m Row

200m Run

10/7 Cal Bike

**Must finish a movement to get credit for it. Row and Run count as 1 rep each.**

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

After Party

Russian Twists (2×30 )

Feet in air, leaning back.