CrossFit Valley Forge – Daily WOD

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Warmup (No Measure)

Mobility and Dynamic Warmup


Metcon (4 Rounds for reps)

“Swole Cycle”

4 Rounds:

20 Seconds On

10 Seconds Off

Strict Pull-ups

Assault Bike Calories

Strict Handstand Push-ups

Assault Bike Calories

Modify to:

Banded Strict Pullups

Strict Barbell Press (75-85%)

Complete all four rounds of Strict Pullups before moving on to Cal Bike and so on.

Add up totals from each movement. Workout will only take 8 minutes.


Metcon (Time)

Partner Up!

4 x 40/27 Calorie Row

Rest 1:00

6 x 30/21 Calorie Row

Rest 1:00

8 x 18/15 Calorie Row

Complete one total round before switching with your partner.

Record total time.

Time Cap: 30 min