Lead Foot

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Gymnastics

Metcon (Time)

For Time:

50 HSPU

Rx+: Strict

Modify: L-Sit DB Press at heavy load

10 Min Time Cap
Complete as AMRAP and record reps in notes

Metcon

Lead Foot (3 Rounds for reps)

“Lead Foot” Part 1

AMRAP 5:

27 Calorie Row, 27 Burpees Over the Rower, 27 CTB Pull-Ups

Rest 3:00

“Lead Foot” Part 2

AMRAP 5:

21 Calorie Row, 21 Burpees Over the Rower, 21 Toes to Bar

Rest 3:00

“Lead Foot” Part 3

AMRAP 5:

15 Calorie Row, 15 Burpees Over the Rower, 15 Pull-Ups