CrossFit Valley Forge – Daily WOD

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Thursday Warmup (No Measure)


Couch Stretch x1 min each

Pigeon on the Floor x1 min each

Butterfly Stretch x30s

Frog Stretch x1 min

Banded Hamstrings x30s each direction

Standing Banded Hamstring Stretch x1 min each

Keg Stretch x2 min

Banded Lat Distraction x30s each

Banded Jerk Hold x30s


Metcon (AMRAP – Reps)

With a Partner,

In 18 min, complete:

40-30-20-10 of:

Russian KBS 53/35#

Abmat Situps

Hang Power Cleans 75/55#, then:

Max Calories on Rower

One partner works, one rests.