Thursday - 30Apr2020

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" 5 rounds

20 wall balls

20 push ups



100 band pull apart

100 banded biceps curls

"Bahston Sam"

1minute plank (any style)

50 burpees

2 minute plank (any style)

35 burpees 

3 minute plank (any style) 

20 burpees

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