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
30-20-10-20-30
Calorie erg
Box jump over
Accessory:
3 sets
10 per leg tempo step up (:03 up/:05 down)
10 each side DB row or 20 backpack rows
"Bahston Sam"
For Time:
50 Hollow Rocks
75 V-ups
100 Sit-ups
100 Jumping Lunges
75 Air Squats
50 Pistols or Deck Squats