Announcements
**Friday 7:30am (not 7am) Class will complete the Hero Wod, Bert, at 400 Swedesford Road, Berwyn, PA, 19312 (old HHGreg). No max on number of participants!
**This is the only class on Friday, Saturday, and Sunday
**See you there!
CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Home Gym
Metcon (Time)
“Underground”
For Time, with a 25:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups
*On the 0, and every 3:00 thereafter:
200m Run
Metcon
Underground (Time)
“Underground”
For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
Every 3 Minutes [Starting at 0:00]:
15/12 Cal Bike
Modified: HR Pushups