CrossFit Valley Forge – Daily WOD

Repeating a Wod today from the past! Check to see if you have a score to beat!

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Gymnastics

Metcon (2 Rounds for reps)

0:00-5:00

3 Strict Handstand Push-ups

:15 Second Hanging L-Sit (Count as 1 rep)

Modify to L-Sit DB Press and Hanging Knee Raise Hold.

5:00-10:00

6 Kipping Handstand Push-ups

6 Strict Toes to Bar

Modify to Strict Barbell Press and Abmat Situps x2

Metcon

Lead Foot (3 Rounds for reps)

“Lead Foot” Part 1

AMRAP 5:

27 Calorie Row, 27 Burpees Over the Rower, 27 CTB Pull-Ups

Rest 3:00

“Lead Foot” Part 2

AMRAP 5:

21 Calorie Row, 21 Burpees Over the Rower, 21 Toes to Bar

Rest 3:00

“Lead Foot” Part 3

AMRAP 5:

15 Calorie Row, 15 Burpees Over the Rower, 15 Pull-Ups
This is a repeat wod! Check for your last score!