CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)


Banded Samson Stretch x60s

Elevated Couch Stretch x60s

Straddle Pose x60s

Overhead Banded Distraction x30s

Banded Jerk Hold x45s

Dynamic Warmup


Metcon (Time)

For Time:

3,000m Row

On the 0:00, and every 5:00 thereafter until workout completion:

5 Strict Toes to Bar

10 Kettlebell Swings

20 Banded Pull-Aparts

Score weight in notes.