Author: forgedbyferrara

This above all, to thine own self be true.

9-7-5-3

Squat Snatches 155 lbs

Parallette HSPU

In a 3 min window,

12 db squat snatch 70 lbs

14 burpees

Then max strict pullups

-Rest 3 min

In a 3 min window,

14 burpees

10 strict pullups

Then max db squat snatch 70 lbs

-Rest 3 min

In a 3 min window,

10 strict pullups

12 db squat snatch 70 lbs

Then max burpees

#ForgedByFerrara

#PlayLikeAChampionToday

Hofstra Testing (Final)

10 sets:

5 secs max effort sprint bike

55 secs easy recovery

#ForgedByFerrara

Light yourself on fire with passion and people will come from miles to watch you burn.

20 minute amrap:

10 strict pullups

15 strict handstand pushups

20 alternating pistols

*Workout from Coach D @ Crossfit Garden City

#MambaMentality

#StriveForGreatness

12 x 250 m row @ 2k pace

-1 min rest between sets

Happy bday grandma 😘

25 minute run with 8 x 30 secs fast surges.

*Chris Hinshaw workout

#BuildTheEngine

#ForgedByFerrara

Hofstra Testing

10 sets:

5 secs max effort sprint bike

55 secs easy recovery

#ForgedByFerrara

10 min emom:

9 strict hspu

#ForgedByFerrara

5 sets of 10 backsquats @ 65%

-rest as needed between sets