Tuesday - 28Apr2020

Coach Sam: "Brian, make a funny face." This is what you get!

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"

AMRAP 12:00

30 cal erg

15 burpee box jump overs


5 sets

10 seated DB press

10 DB curls

"Bahston Sam"

2 Rounds:  1 minute plank (on hands)  1 minute side plank (left) 1 minute side plank (right)

1 minute plank (elbows)  1 minute rest

*side planks can be on hands or elbows. 

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