CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthWeighted Pull-ups (Complete 5×2 in 12 min)After each set, complete 25′ Overhead DB Walking Lunge 50/35MetconDeath Race (Time)5 Rounds:...
CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthFront Squat (3×5 @ 65-70-75%)Complete 20 Abmat Situps after each set of Squats.MetconAdderall (AMRAP – Reps)Part #1 – In a 10:00...
CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Elevated Couch Stretch x2 min each Keg Stretch on WB with KB 2×1 min each Banded Hip Flexor x60s Overhead Banded Distraction x60s Calf Stretch x30s Squat Test x3 min...
CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic WarmupGymnasticsMetcon (Time)12 Rounds For Time 30% Max HSPU -or- 30% Max L-Sit DB PressStrengthPush Jerk (Build to a Heavy Single)In 10 minMetconBel Air (AMRAP...
CrossFit Valley Forge – Daily WODView Public WhiteboardMobilityWarm-up (No Measure)Mobility and Dynamic WarmupMetconBelly Jelly (Time)25 Abmat Sit-ups, 25 Cal Row, 10 Power Cleans 20 Abmat Sit-ups, 20 Cal Row, 8 Power Cleans 15 Abmat Sit-ups, 15 Cal Row, 6 Power...
