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 12:00
30 cal erg
15 burpee box jump overs
Accessory:
5 sets
10 seated DB press
10 DB curls
"Bahston Sam"
2 Rounds: 1 minute plank (on hands) 1 minute side plank (left) 1 minute side plank (right)
1 minute plank (elbows) 1 minute rest
*side planks can be on hands or elbows.
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