Monday - 10Jan2022

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'

0 views0 comments

Recent Posts

See All

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

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