Run Sit Up Row

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility

Overhead Banded Distraction x45s

Wrist Stretches x30s

Couch Stretch x2 min

Banded Hamstring Holds x1 min

Pigeon Pose x1 min

Straddle Pose x1 min

Pec Stretch x30s

Dynamic Warmup

Metcon

Metcon (Time)

For Time:

600m Run

60 Situps

60 Cal Row

400m Run

40 Situps

40 Cal Row

200m Run

20 Situps

20 Cal Row

Rx+ Wear a 20# Vest

Time Cap: 40 min