ZOOM Class Schedule: Weekdays- 9:00am 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"
“DB Linda Bias”
5 rounds not for time
15 DB/KB tempo deadlift*
10 DB/KB tempo strict press*
10 DB/KB tempo overhead squat*
*tempo is :03 down/:03 up
1:00 max burpee no push up
1:00 rest between rounds
Accumulate 8minute Wall Sit in as few sets as possible.
Weekly Challenge (check the private Facebook page)
Max Sit-ups by Sunday 8pm
*shoulders must touch the ground at the bottom
*shoulders must go past hips at the top of the sit-up
*bottoms of the feet pressed together.
*Has to be read out loud with a Boston accent*