Murph Prep

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility

Couch Stretch x2 min each

Pigeon on Floor x1 min each

Straddle Pose x1:30

Wrist Stretch x30s

Banded Hamstring Holds x1 min

Overhead Banded Distraction x45s

Pec Stretch x30s

Dynamic Warmup

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3:

Calorie Row

Air Squats

Abmat Sit-Ups

Pushups

Hip Extensions

Rx+ GHD Situps and a Vest