Isabel

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (Every 2 min x 6 sets)

Set #1 – 4 Reps @ 75%

Set #2 – 2 Reps @ 81%

Set #3 – 4 Reps @ 75%

Set #4 – 2 Reps @ 85%

Set #5 – 4 Reps @ 75%

Set #6 – 2 Reps @ 89%

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

After Party

Metcon (AMRAP – Rounds)

Alternating Tabata (:20s/:10s) x 8:

AbMat Sit-Ups

Hollow Rocks