ZOOM Class Schedule:
Weekdays- 7:30am 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
50 box jumps
40 alternating DB snatch
30 DB thrusters
20 strict HSPU
10 DB overhead squat each arm
Accessory:
EMOM 10:00
1. 10-15 v ups
2. 10 DB rows
"Bahston Sam"
2 Rounds:
2 minute wall-sit
Rest 1 minute
2 minute handstand hold
Rest 1 minute
*Has to be read out loud with a Boston accent*