Thats a Hike

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:

400m KB Run (53/35), while partner rests

40 KBS, while partner Planks

800m Row, while partner Squat Tests the KB

40 KBS, while partner Planks

400m KB Run, while partner rests

Break up work however you like.