Saturday - 23May2020


Sean, from the 8:30!

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" AMRAP 15:00

400m run

15 power cleans


Accessory:

3 sets

15 good morning*

30 v ups

*use load if you have access, tempo if you don’t

 

"Bahston Sam" 5 minute plank (elbows)

4 minute wall sit

3 minute handstand hold

2 minute side plank (1min each side)

1 minute squat at parallel hold 

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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