Forged Friday
Today is Forged Friday at New Species CrossFit.On this day each week we honor our U.S. Military and First Responders. Our motivation has always been and should continue to be that we work harder than yesterday. Make it a point to put forth your very best mental and physical effort and know that your training here is a tribute to all the men and women who serve both domestically and abroad.
Always support our Troops and First Responders. God Bless America!
WarmUp
2m AP
30/20/30
*4 min. RC of:
:15 second plank holds
Front-Right-Left-SuperHero
BuyIn
Turkish GetUp – Alternating
(70/53/35)
*7 minutes
WOD
*10 RFTx of:
x10 RKBS (106/70/53)
x10 Grappling Shoot Through
x30m Bear Crawl
CashOut
x8 Tabata Intervals of:
5 meter Jingle Jangles