ZOOM Class Schedule:
Weekdays- 7:30am 12:00pm 5:30pm Weekends- 12:00pm
Team, be sure to comment or tag us with pics/videos on social media @crossfit_one_nation
Post times, at home scaling options, and friendly banter in the comment section below!
Extra credit work below!
"Ginger Ninja Afterbash" For Time
100 KB swings
EMOM - 5 burpees
REST 5:00
For Time
100 burpees
EMOM - 5 KB swings
Accessory:
For Quality
150 hollow rocks
150 v ups
"Bahston Sam"
21 strict press
1 minute handstand hold
15 strict press
2 minute handstand hold
9 strict press
3 minute handstand hold
* sub handstand push-ups or pike push-ups if you don't have any weights for strict press*