Announcements
Holiday Schedule
Dec 24: 6am, 7am Only
Dec 25: No Class
Dec 26: No Class
Dec 31: 6am, 7am, 5pm, 6pm Only
January 1: 10am Only
CrossFit Valley Forge – Daily WOD
For everyone who completed Friday’s workout, do Thursday’s Mobility session and the Bike or Row workout.
For everyone who did not do Friday, complete the “Mile High” workout.
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
200 Cal Airdyne (Time)
50 Cal Bike
50 Cal Bike – Arms Only
50 Cal Bike – Legs Only
50 Cal Bike
5k Row (Time)
Max Effort 5k Row
Mile High (Time)
“Mile High”
For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
7 Rope Climbs (15′)
800 Meter Run
50 Bar-Facing Burpees