Wednesday - 29Apr2020


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"

3 rounds

AMRAP 3:00

30 devils press 35/20#

Max double unders in remaining time

3:00 REST


Accessory:

4 sets

30 weighted glute bridge

:30 superman/arch hold

"Bahston Sam" Accumulate 10 minutes in a plank any style.  * 1 minute squat hold every break*

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HEALTHCARE REIMBURSEMENT

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