CrossFit Valley Forge – Daily WOD
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)
With a Partner:
For Time
Accumulate a 1000m Row each, then:
50 burpees
50 air squats
50 hollow rocks
50 push-ups
One partner works while the other rests.