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 (4 Rounds for reps)

20s On, 10s Off x8 Rounds

A. Abmat Situps

B. Cal Row

C. Box Jumps 24/20″

D. Cal Row
Complete 8 rounds of A, then 8 rounds of B, etc..