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OUR BLOG

VF Flow

By Wodify Admin | In WOD | on June 7, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

500m Row

Dynamic warm up 4 rounds

BW Squats x10

Reverse Lunges x10

Push ups x10

Pull ups or ring rows x5/10

Metcon

Metcon (AMRAP – Rounds)

45 mins running clock with :90 sec between each round

200m run

Goblet Squats x20

Hammer curls x20

Ring Rows x20

Goblet DB step downs x10ea

200m ski

S/A KB Swings x10ea

S/A KB Low Rows x10ea

200m Row

DB Push Press x20

DB Static Lunges x10ea

:90 sec rest

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