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,

5 Rounds For Time:

400m Run

30 Situps

20 DB Hang Clean and Jerks

10 Pushups

DB 50/35

Break up run and reps however you like.