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" 3 rounds
1:00 air squat
1:00 burpee
1:00 double under
1:00 sit ups
1:00 REST
Accessory:
For Quality
3 sets
15 v ups
30 russian twists
1:00 plank
"Bahston Sam" Max plank hold (top of a push-up)
Rest 1 min
Max push-up hold (2 inches off floor)
Rest 1 min
Max push-ups in 1 minute
*Has to be read out loud with a Boston accent*
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