CrossFit Valley Forge – Daily WOD
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!