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!
Warm-up (No Measure)
Mobility and Dynamic Warmup
Metcon (AMRAP – Rounds and Reps)
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
Russian Twists (2×30 )
Feet in air, leaning back.