Monday - 13Apr2020

5:30 pm 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" 3 rounds

400m run

20 handstand push up


Every 2:00 for 12:00

20 goblet squats

10 box jumps

"Bahston Sam"

2 Rounds: 

50 sit-ups 

1 minute plank

50 alt. V-ups

1 minute plank

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