Monday - 10Jan2022

WEEKLY ANNOUNCEMENTS


Boston:

- Send your proof of COVID vaccination to vax@crossfitonenation.com by January 15th

- This weeks movement challenge is to accumulate 30:00 of wall sits


Needham:

- This weeks movement challenge is to accumulate 30:00 of wall sits!



WORKOUT OF THE DAY


CrossFit Workout:

3 rounds for time

500/400m row

21 burpees

400m run


Pre Workout:

Build to a heavy 3 rep back squat


Bootcamp:

Tabata Air Squat

REST 1:00

Tabata Pull Up

REST 1:00

Tabata Lunges

REST 1:00

Tabata GHD Sit Up


3 sets

Barbell Curl 21's

Barbell Tricep Extensions x 10

Plate Gun Walk 100'

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