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 (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.