Monday - 20Apr2020

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" 4 rounds

15 DB push press




DB overhead tricep extension

DB upright row

"Bahston Sam" 50 Alt. V-ups 

1 minute wall sit 

50 sit-ups 

1 minute wall sit 

50 V-ups 

1 minute wall sit

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