CrossFit Valley Forge – Daily WOD

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Thursday Warmup (No Measure)


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 (AMRAP – Rounds and Reps)


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.**