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CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Daily Mobility and Daily Activation!
Metcon
Metcon (3 Rounds for time)
Day #13 – “Three Peat”
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
Part B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
Part C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
On all dumbbell movements, alternate hands every 5 repetitions.
Metcon (3 Rounds for time)
Day #13 – “Three Peat” (No Equipment Version)
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters