Thursday - 20Jan2022

WEEKLY ANNOUNCEMENTS


Boston:

- We're now requiring proof of COVID vaccination to enter the gym per the city of Boston's mandate.

- This weeks movement challenge is to accumulate 30:00 in a hollow hold!


Needham:

- This weeks movement challenge is to accumulate 30:00 in a hollow hold!


WORKOUT OF THE DAY


CrossFit Workout

2 rounds for time:

50 GHD sit-ups

60 hip extensions

70 single-leg squats


Bootcamp Workout

5, 2-minute rounds of:

15M-45M-60M shuttle run

Max wall-ball shots in remaining time


Rest 2-minutes between rounds.


3 ROUNDS:

20 BANDED SIDE STEPS LEFT

20 BANDED SIDE STEPS RIGHT

20 BANDED STEPS FORWARD

20 BANDED STEPS BACKWARD

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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

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