CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Couch Stretch x1 min each

Standing Banded Hamstring Stretch x1 min each

Keg Stretch x2 min

Butterfly Stretch x30s

Pigeon on Floor x1 min each

Banded Lat Distraction x30s each

Banded Jerk Hold x30s


Metcon (AMRAP – Reps)

20 Min AMRAP Max Cal Row

Every 5 Minutes (4 Sets):

5 Strict Pull-ups

40s Plank

50′ Singe Arm Farmers Carry (Each) (Max Weight)

20s Side Plank Hold each side

*Run a 20 min Up Clock. At 0:00, start with Pullups.
Modify Stict Pullups to Strict Banded Pullups. If you break during Planks, continue accumulation on your own.