Core It Up

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 (Time)

For Time:

21-18-15-12-9:

Burpees to a 45# Plate

GHD Sit-Ups

Cal Row

Pausing Hip Extensions

**Finish each round with a 200m Run**

Time Cap: 25 min

Pause for 1s at the top of each Hip Ext.

Scale GHDSU to Abmat Situps x2