CrossFit Valley Forge – Daily WOD

This will be the beginning of a De-Load week to allow people to start to heal from the Open and prepare for the CrossFit Total on Friday.

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Push Press (5×3 in 12 minutes)

Build across to a Heavy Triple.

-Complete 1-5 Strict C2B/Pullup/Ring Rows after each set

-Complete 20 Russian Twists 25/15# plate after each set (L+R=2)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here