Sunday - 22Mar2020

Luis and Miguel from Waltham!

• 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"

Second Session:

4 rounds

400m run

50 air squats

*if you have a weight vest, wear it

At Home Version:

4 rounds

1:00 high knees

1:00 mountain climbers

50 air squats

Accessory:

For Quality

3 sets

2:00 plank hold

2:00 wall sit

1:00 wall facing handstand hold*

*if you cannot hold a handstand, hold a pike position with hands and feet closer together or feet on a chair/table

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"Bahston Sam" 100 Push-ups in as few sets as possible

*lifting the butt in air counts as a break

*lifting a hand off the ground counts as a break

*knee push-ups are allowed

*resting at the top of a push-up with a flat back and both hands on the ground is allowed.

*Has to be read out loud with a Boston accent*