Tuesday - 11Jan2022

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:

"Barbara"

5 rounds

20 pull ups

30 push ups

40 sit ups

50 air squats

3:00 REST


Bootcamp Workout:

6 rounds for reps

1:00 hip extensions

1:00 glute bridges

1:00 double unders

1:00 REST



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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