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CrossFit Valley Forge – Daily WOD

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Warm-up (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

Pec Stretch x30s

Keg Stretch with KB x2 min


Metcon (4 Rounds for reps)



Single Arm Plank

Glute Bridges

Single Arm Plank

Flutter Kicks

20s On, 10s Off x 8 sets each movement.

4 Rounds for reps. (Just keep counting up!) Each second counts as 1 rep on the Side Planks. L + R = 2 on the Flutter Kicks.