Coach Sam: "Brian, make a funny face." This is what you get!
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"
30 cal erg
15 burpee box jump overs
10 seated DB press
10 DB curls
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.