Run It

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-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

Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400m Run

20 Cal Row

60s Plank

30 Abmat Situps

After Party

Wall Walk (10 Wall Walks For Time)

Rx is belly and nose touching wall. Starts and ends in Pushup position.