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,
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.