Blog
    28
    10
    2016

    Forged Friday 

    Today is Forged Friday at New Species CrossFit. As Americans we must remember the men and women that defend our nation’s freedom. We must also make it a point to remember those warriors that have laid down their lives while defending this great nation of ours. 
    With that in mind, please be sure to hit today’s WOD with your best mental and physical strength. This is your chance to pay tribute. Make it count. 
    Always support our Troops and First Responders. God Bless America!

    WarmUp

    2m AP

    5m RC

    “Eights”

    -Side Lunge 

    -PVC Thruster

    -Plank Shoulder Tap

    -Hollow Rock

    BuyIn
    5 Object Shuttle

    *Laydown Start each object

    WOD #1
    8 minute AMRAP 

    x10 Box Jump (24/20)

    x10 Shoulder Squat (5 rt./5 lt.) 

    x3 Burpee OTM *including GO

    WOD #2
    FTx

    x70 RKBS (70/53/35)

    Cash Out 
    5 minutes of:

    Cartwheel practice 

    OR

    Ape Walk & Lizard