Walk it Out

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Couch Stretch x1 min each

Banded Hamstring Stretch x1 min each

Keg Stretch x2 min

Pigeon on Floor x1 min each

Banded Lat Distraction x30s each

Banded Jerk Hold x30s

Metcon

Metcon (Time)

800m Run

3 Rounds:

15 Air Squats

10 HR Pushups

5 Strict Pullups

400m Run

2 Rounds:

15 Air Squats

10 HR Pushups

5 Strict Pullups

200m Run

1 Round:

15 Air Squats

10 HR Pushups

5 Strict Pullups