CrossFit Valley Forge – Daily WOD
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