CrossFit Valley Forge – Daily WOD

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Warm-up

Thursday Warmup (No Measure)

Warm-up

Elevated 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 (Calories)

For Max Cals:

4-3-2-1:

Minute Bike

Directly Into…

1-2-3-4:

Minute Row

*Rest Half the Time After Each Set. Move directly into Row, 30s after 1 min bike.

*Start half on bike and other half on rower.