CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Daily Mobility and Activation

Metcon

Metcon (AMRAP – Rounds and Reps)

“Castaway”

AMRAP 20:

4 Strict Pull-ups (8 Underhanded Bent Over Rows w/ 2s Pause at top)

8 Burpees

12 Single Dumbbell Step Back Lunges

Metcon (AMRAP – Rounds and Reps)

“Castaway” (No Equipment Version)

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

Accessory Work

Single Arm Dumbell Press (1xMax each)

Baseline Test!

Max Reps:

Dumbbell Strict Press (left)

Dumbbell Strict Press (right)

Murph Prep

None today! Mark as complete!