CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Pause Back Squats (5×3 in 12 min)

3s Pause at bottom of squat
Set #1 – 30% of 1RM Back Squat

Set #2 – 35%

Set #3 – 40%

Sets #4+5 – 45+%

Metcon

Child’s Play (Time)

3 Rounds:

10 Deadlifts (185/135)

15 Dumbell Front Squats (50’s/35’s)

80 Double-Unders

Rx+ 15 DL 225/155, 20 DB Front Squats

RxM 135/95, 35/20# DBs