CrossFit Valley Forge – Daily WOD
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 with KB x2 min
Banded Lat Distraction x30s each
Banded Jerk Hold x30s
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP 4:
15/12 Calorie Assault Bike
12 Burpee Box Jumps (24″/20″)
9 KBS (53/35#)
Rx+
21/15-15-9
KBS @ (70/53#)
Rest 2 Minutes Between Rounds