Blog
24
02
2017

Forged Friday

This is Forged Friday at New Species CrossFit. Today we honor First Responders and all U.S. Military personnel. Your goal on this Friday is to focus on movement. By doing so, you’re saying thank you to our protectors for the freedom and safety that they provide to this great nation. 

Please stay present and get the most out of this time – your time. 

Always support our Troops and First Responders. God Bless America! 

Let the Open begin!

*WarmUp:

2 minute Achilles plank

4 minute running clock warm up:

Jumping jacks

Air squats 

Mountain climbers

Hollow rocks

—————–

Ankle hop 20m

Inch worm 20m x2

30/20/30

Bound side lunge 

Pass through

Overhead squat

*To be completed immediately before WOD 

WOD:

17.1
For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box

F 35-lb. dumbbell / 20-in. box

Post times/reps completed to beyond the whiteboard and games.crossfit.com