CrossFit Valley Forge – Daily WOD

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Warm-up

Thursday Warmup (No Measure)

Warm-up

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

Metcon (Time)

3 Rounds

20/14 Calorie Row

1 Minute Plank

20/14 Calorie Row

1 Minute Side Plank (Each Side)

20/14 Calorie Row

200m Run