Running on Air

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:

10 Wall Balls + 200m WB Run (20/14)

20 Wall Balls + 200m WB Run (20/14)

30 Wall Balls + 200m WB Run (20/14)

…Directly Into…

200m Run + 10 Cal Row

400m Run + 20 Cal Row

600m Run + 30 Cal Row

Time Cap: 25 min