CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (Weight)

Partner Up

3 Rounds

21 Banded Good Mornings

14 Hollow Rocks

7 Single Leg Glute Bridges each (25/15# Plate on waist)

Metcon

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts

Barbell-Facing Burpees

Rx 155/105

Rx+ 205/145

RxM 135/95
Time Cap: 15 min

-Add 1 sec per rep missed onto your score. No one travels past 15:00.