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.
Warmup (No Measure)
Mobility and Dynamic Warmup
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)
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