Monday - 6Apr2020

Community. We will come back stronger then ever!

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


For Quality

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

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