CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Home Gym
Cement Mixer (Time)
Every 3:00 for 7 Sets:
400 Meter Run
6 Toes-to-Bar
Rx+ 12 T2B
If needed, scale the run down to complete the T2B, even if they’re singles.
Start each round at:
0:00-3:00-6:00-etc.
Your score is your WORST round.
For example, if you finish your final T2B in the 2:15-2:30 range for the first 6 rounds, but your last round you finish at 2:55, that is your score, 2:55.
Today is about pacing and knowing your body.
Scale to 300m Run plus 24 Abmat Situps
Metcon
Cement Mixer (Time)
Every 3:00 for 7 Sets:
400 Meter Run
6 Toes-to-Bar
Rx+ 12 T2B
If needed, scale the run down to complete the T2B, even if they’re singles.
Start each round at:
0:00-3:00-6:00-etc.
Your score is your WORST round.
For example, if you finish your final T2B in the 2:15-2:30 range for the first 6 rounds, but your last round you finish at 2:55, that is your score, 2:55.
Today is about pacing and knowing your body.