Partner Time!

CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)


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 (Time)

In Teams of 2:

1 Round

50 DB Burpees (both DBs)

2 Rounds

50 Dubs

50 Alt DB Snatches, then:

2 Rounds

50 Wall Balls 20/14

50 DB STOH (both Dbs), then:

1 Round

50 DB Curtis P’s (both Dbs)

Rx 35/20 (or 15s)

Rx+ 50/35

One works, one rests. Each team needs 2 DB’s.

1 Curtis P = DB’s start at touching the floor, 1 Power Clean, 1 Front Rack Lunge on each leg, 1 Push Press. DB head must touch floor to begin each complex.

25:00 Time Cap