Friday - 1May2020

Josh from Needham!

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


Cal erg

Handstand push up


3 sets

1:00 plank

1:00 hollow hold

1:00 wall sit

"Bahston Sam"

9 minute clock:

30 second plank elbows

30 second side plank (left)

30 second side plank (right)

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