WEEKLY ANNOUNCEMENTS
Boston:
- Send your proof of COVID vaccination to vax@crossfitonenation.com by January 15th
- This weeks movement challenge is to accumulate 30:00 of wall sits
Needham:
- This weeks movement challenge is to accumulate 30:00 of wall sits!
WORKOUT OF THE DAY
CrossFit Workout:
3 rounds for time
500/400m row
21 burpees
400m run
Pre Workout:
Build to a heavy 3 rep back squat
Bootcamp:
Tabata Air Squat
REST 1:00
Tabata Pull Up
REST 1:00
Tabata Lunges
REST 1:00
Tabata GHD Sit Up
3 sets
Barbell Curl 21's
Barbell Tricep Extensions x 10
Plate Gun Walk 100'
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