Today is Forged Friday at New Species CrossFit.
This is our day as CrossFit Athletes to honor all the men and women that keep this country safe and free.
Always – always – always support our Troops and First Responders. God Bless America!
WarmUp
2m AP
1m Bushman Pose
x20 OH PVC Lunge
x20 OH PVC JumpSquat
x20 Hollow Rock
x20 PST
Strength:
DL 1-1-1-1-1
*Take 20 minutes to establish 1rm
**Linear progression with x5 attempts
WOD
“M•E Triplet Challenge”
x40 Box Jump
x750m Row
x40 Jingle Jangle
REST 5 minutes REPEAT
*Athletes switch stations when EVERYONE has completed the movement.
CashOut
-Mobility
