CrossFit Valley Forge – Daily WOD

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Thursday Warmup (No Measure)


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 with KB x2 min

Banded Lat Distraction x30s each

Banded Jerk Hold x30s


Metcon (Time)

4 Rounds For Time

10 Wall Balls 20/14#

200m WB Run

10 Medball Pushups

10 Weighted Abmat Sit-ups

200m Run

Time Cap: 18 min

**Use wall ball on first 4 movements, then normal run.

**Medball Pushups – put both hands on wall ball and complete a pushup with chest touching wall ball. Keep elbows in.

**Weighted Sit-ups – w/ wall ball in hands, touch ground behind head and complete sit-up, touch toes with wall ball