CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Home Gym

Metcon (Time)

“Stub Hub”

40-30-20:

AbMat Sit-Ups

Single Dumbbell Power Snatches (50/35)

Directly into…

20-30-40:

Jumping Lunges

Single Arm Dumbbell Overhead Squats (50/35)

Strength

Front Squat (10-8-6-4-2)

Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

Superset 30 Russian Twists after each set (25/15)

Metcon

Stub Hub (Time)

“Stub Hub”

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Bike

Overhead Squats (95/65)