• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

VF5

By Wodify Admin | In WOD | on June 6, 2019

St. Louis – Valkyrie Fitness

View Public Whiteboard

Warm-up

500m Row

200m ski

100m jog

Weightlifting

3 rounds

Walking lunges x20ttl

Push ups x10

Ab mat sit ups x 10

Conditioning

3 rounds of “Cindy” (5 pull ups , 10 push ups , 15 BW Squats no rest) !!

Back Rack Lunge

4x6ea super set with DB plank Low Rows x10ttl. (15lbs)

Metcon

Metcon (Time)

3 rounds

200m Row

Prowler Push 200ft (50lbs total on the sled)

Battle rope alt slams x20ttl

Box step ups x20ttl

Farmer Carry 400ft (35lbs KB)

Hammer curls x10 (12/15 DB)

OSC

Keep on the stretching and get ready for those heavy 1’s

No Comments to "VF5"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.