CrossFit Valley Forge – Daily WOD

View Public Whiteboard

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 (AMRAP – Rounds and Reps)

Jenkinstown

AMRAP (with a Partner) in 25 minutes

30 Burpees

200 meter Run

30 Kettlebell Swings (24/16 kg)

200 meter Run

30 Pull-Ups

200 meter Run

30 Push-Ups

200 meter Run

**Both partners DO NOT have to run together. Only one has to run each time if they choose to do the entire 200m themselves.**