Pre-Game

CrossFit Valley Forge – Daily WOD

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Mobility

Warm-up (No Measure)

Elevated Couch Stretch x90s each

Banded Hamstring Hold x60s each

Banded Overhead Distraction x45s

Calf Stretch x30s

Metcon

Metcon (No Measure)

— Part #1 —

4:00 Bike, Row, or Run:

Minutes 1+2 – Light Pace

Minutes 3+4 – Moderate Pace

— Part #2 —

2 Rounds (low intensity):

3 Slow Wall Squats

4 Inchworms

5 Russian Baby Makers

— Part #3 —

3 Rounds (moderate intensity):

5 Suitcase KB Deadlifts (each side)

30 Double-Unders

10 Russian Kettlebell Swings

20 Double-Unders

10 Hollow Rocks

— Part #4 —

3 Rounds (low intensity):

4 Scap Pullups

8 Superman Rocks

16 Overhead Squats (empty hands)

— Part #5 —

4:00 Bike, Row, or Run:

Minutes 1+2 – Light Pace

Minutes 3+4 – Moderate Pace

After Party

Metcon (Time)

4 Rounds For Time

2 Wall Walk

6 Double DB Power Cleans 50/35

10 Cal Bike

14 Mountain Climbers