Zac from Needham!
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"
5 Overhead Squat*
10 box jumps
15 KB Swings*
*use any object you can overhead squat or swing
At Home Version:
5 odd object overhead squats*
10 tuck jumps
15 odd object swings/good mornings
*use any object you can hold overhead, single or double arm
15 DB/KB floor press
15 DB/KB bent over row
30 hollow rocks
100 Jumping Lunges
*start each minute, including the first minute with 10 air squats.
8 minute time cap.
*Has to be read out loud with a Boston accent*