Sunday - 29Mar2020


Pat from Boston

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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Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here

Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here