CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Hot Mess (Time)

2 Rounds For Time:

25 Overhead Squats (95/65)

400m Run

Rx+ 115/85

RxM 75/55

Metcon

Metcon (No Measure)

3 Rounds, Not For Time:

9 GHD Sit-ups (18 Abmat Situps)

12 Hip Extensions (24 Supermans)

12 Hollow Rocks

9 RDL’s (75/55)
Time Cap: 12 min

No Measure here. This is to work on Core and Hamstrings at your own pace.