Thursday - 2Apr2020

Thank you to all of ONE Nations first responders! Pictured: Jeff (doc) from 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" 2 rounds

800m run

50 KB swings

30 push ups


5 sets

20 shoulder taps*

:20 L sit

*done in a handstand if you can

"Bahston Sam" For Time: 

150 Sit-ups 

*start each minute, including the starting minute, with 30 flutter kicks(15 per leg)

*Has to be read out loud with a Boston accent*

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