Friday - 10Apr2020


Colleen!

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"

3 rounds

25 KB swings

25 burpee


Accessory:

EMOM 10

1. 10-15 good morning

2. 10-15 v ups

 

"Bahston Sam"

21-15-9

Curls

Skull Crushers


*use both hands at the same time for both curls and skull crushers

** If you're feeling froggy go back up the ladder and perform 21-15-9-9-15-21

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