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" For Time
2 mile ruck run
*load a backpack with as much weight as you’d like or wear a vest
1:00 handstand hold
2:00 hollow hold
3:00 plank hold
"Bahston Sam" 2 Rounds:
1 minute wall sit
1 minute air squats
1 minute jumping lunges
1 minute rest