CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Gymnastics

Metcon (Time)

Skill Conditioning

3 Rounds:

20 GHD Sit-ups

35 Double Unders

50′ Handstand Walk

Modify to:

40 Abmat Situps

80 Singles

5 Wall Walks

Time Cap: 12 Min

Metcon

Quarter Pounder (Time)

“Quarter Pounder”

2 Rounds:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Box: 24/20

Time Cap: 30 min