CrossFit Valley Forge – Daily WOD
Warm-up
Thursday Warmup (No Measure)
Warm-up
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
Metcon (Time)
Get Witt the Program
5 Rounds for Time
15 KBS 53/35
15 Power Cleans 95/65
15 Box Jumps 24/20″
Rx+ 70/53 KB, 135/95 Barbell
One partner works while one rests.