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)

3 Rounds For Time:

20/15 Calorie Row

20 Hollow Rocks

400m Run

:60s Dead hang Hold (pull-up bar)

20/15 Cal Row

20 Superman Rocks