CrossFit Valley Forge – Daily WOD

View Public Whiteboard

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

Choose One!

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Calorie Row or Bike

30 Kettlebell Swings (53/35)

15 Pullups

Complex Fran (Time)

For Time:

2 Bar Muscle-ups

4 Chest to Bar Pull-ups

6 Pull-ups

21 Thrusters (95/65)(115/85)

2 Bar Muscle-ups

4 Chest to Bar Pull-ups

6 Pull-ups

15 Thrusters

2 Bar Muscle-ups

4 Chest to Bar Pull-ups

6 Pull-ups

9 Thrusters