Tuesday - 31Mar2020


Pump sesh with Brandon!

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"

2 rounds

800m run

50 KB swings

30 push ups


Accessory:

For Quality

100 strict sit ups

100 KB/DB stiff leg deadlift

 

"Bahston Sam"

1 minute of push-ups 

1 minute rest

1 minute of hand release push-ups 

1 minute rest

1 minute of Burpees

*Has to be read out loud with a Boston accent*

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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

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