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" “Helen”
3 rounds
400m run
21 KB swings
12 pull ups
Accessory:
3 sets
10 tempo single leg deadlift*
20 glute bridges
*:03 up/:03 down
"Bahston Sam"
2 Rounds:
3 minutes max double unders
3 minutes max kb or db swings
2 minutes rest
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