CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Gymnastics
Metcon (AMRAP – Reps)
AMRAP 8:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Modified:
L-Sit DB Press
Banded Strict Pull-up
No kipping today for anyone. Strict movements only (bands included).
Metcon
Road Trip (Time)
4 Rounds For Time:
15 Kettlebell Swings (53/35)
400 Meter Run
40 Double Unders
Rx+ 5 Rounds and KBS (70/53)
RxM 10 KBS @ 53/35