OG CrossFit Boston member, Nigel!
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"
Alternating DB snatch
*25-20-15-10-5 double DB push press
*same reps for SA DB push press
Strict pull up
:30 bottom of squat hold between sets
Accumulate 10 minutes in a plank in as few sets as possible.
- plank must be on elbows and toes
- post number of sets and amount of time it took to get to 10 minutes in a plank in comments.
*Has to be read out loud with a Boston accent*