Forged Friday

Today is Forged Friday at New Species CrossFit.  The programming on this day is designed to challenge you to move better. More importantly, it is designed to remind us of the good fortune we have of being able to come together as a community in honor of all those who protect and serve this great nation of ours. With this in mind, let us perform today’s training with positive thoughts and holiday wishes for all of our U.S. Military and First responders.  

 

God Bless America!

 

 

WarmUp

2m AP

2 Rds of 14 each of:

Hollow Rock

HR-PushUp

CrabErSaults

14 calorie Row

Stationary Ostrich

PigsOnSkates

 

BuyIn

4 Rounds of 3-2-1-GO

Perform Super Fast *Group goes together DOC style

x1 Candlestick 

x2 Broad Jump

x3 Burpee 

 

WOD #1

*5 minute AMRAP

x7 PullUp ( NO Bands)

x7 Front Squat (Empty Bar)

x7 Shoulder Press (Empty Bar)

 

WOD #2

*5 minute AMRAP

x7 Chest to Bar PullUp ( NO Bands)

x7 Front Squat *From the floor

x7 Shoulder Press

*Choose barbell weight that you can perform x7 Strict Shoulder Press with

 

WOD #3

*3 minute AMRAP

Burpees

 

**REST 2 minutes between WODs