Friday - 17Apr2020

Keep hanging on ONE Nation!

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" For Time

100 KB swings

EMOM - 5 burpees

REST 5:00

For Time

100 burpees

EMOM - 5 KB swings


For Quality

150 hollow rocks

150 v ups

"Bahston Sam"

21 strict press

1 minute handstand hold 

15 strict press

2 minute handstand hold 

9 strict press

3 minute handstand hold 

* sub handstand push-ups or pike push-ups if you don't have any weights for strict press*

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