Thursday - 28May2020


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" “Helen”

3 rounds

400m run

21 KB swings

12 pull ups


3 sets

10 tempo single leg deadlift*

20 glute bridges

*:03 up/:03 down

"Bahston Sam"

2 Rounds: 

3 minutes max double unders

3 minutes max kb or db swings

2 minutes rest

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