Sunday - 22Mar2020


Luis and Miguel from Waltham!
  • 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"

Second Session:

4 rounds

400m run

50 air squats

*if you have a weight vest, wear it


At Home Version:

4 rounds

1:00 high knees

1:00 mountain climbers

50 air squats


Accessory:

For Quality

3 sets

2:00 plank hold

2:00 wall sit

1:00 wall facing handstand hold*

*if you cannot hold a handstand, hold a pike position with hands and feet closer together or feet on a chair/table

"Bahston Sam" 100 Push-ups in as few sets as possible


*lifting the butt in air counts as a break

*lifting a hand off the ground counts as a break

*knee push-ups are allowed

*resting at the top of a push-up with a flat back and both hands on the ground is allowed.


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


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HEALTHCARE REIMBURSEMENT

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