ZOOM Class Schedule:
Weekdays- 9:00am 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
400m run
21 DB thrusters
400m run
15 DB thrusters
400m run
9 DB thrusters
Accessory:
3 sets
10 single arm DB strict press each
10 single arm DB row
1:00 plank
"Bahston Sam" Max time in a side plank (Right side)
Rest 1 minute
Max time in a side plank (Left side)
Rest 1 minute
Max time in plank on hands (top of a push-up)
*Has to be read out loud with a Boston accent*
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