CrossFit Valley Forge – Daily WOD

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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