Forged Friday
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