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 (5 Rounds for reps)

EMOM 20:

Double Tabata (40 Seconds On / 20 Seconds Off):

Minute 1: Cal Row

Minute 2: Russian Kettlebell Swings (53/35)

Minute 3: Pushups

Minute 4: Double Unders

Minute 5: AbMat Sit-ups

Count reps for each round.
Oops! 4 ROUNDS FOR REPS!