CrossFit Valley Forge – Daily WOD
Gymnastics
Tuck to Handstand on wall (5)
20-30 Second hold for each set. Rest on min per set.
*Please watch video
You can attempt either on of these versions depending on skill level.
Metcon
Metcon (Time)
150 Double Unders
15 Wall Walks
120 Double Unders
12 Wall Walks
90 Double Unders
9 Wall Walks
60 Double Unders
6 Wall Walks
30 Double Unders
3 Wall Walks
*Scale for Wall Walks is 1/2 Wall Walk
*Scale for Double Unders is 2 Single Unders
Accessory Work
Metcon (No Measure)
5 rounds
15 GHD’s or 25 AB Mat Sit Ups
1 minute rest between rounds