CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (Time)

3 Rounds

3 Wall Walks

6 Elevated Ring Rows

9 Hollow Rocks

Rx+ 5 Rounds

Time Cap: 10 min

Metcon

Sea Horse (Time)

2 Rounds:

160 Dubs

800 Meter Row

400 Meter Run

20 Burpee Box Jump Overs (24/20)

Rx+ 3 Rounds