Tuesday - 11Jan2022

WEEKLY ANNOUNCEMENTS

Boston:

- Send your proof of COVID vaccination to vax@crossfitonenation.com by January 15th

- This weeks movement challenge is to accumulate 30:00 of wall sits

Needham:

- This weeks movement challenge is to accumulate 30:00 of wall sits!

WORKOUT OF THE DAY

CrossFit Workout:

"Barbara"

5 rounds

20 pull ups

30 push ups

40 sit ups

50 air squats

3:00 REST

Bootcamp Workout:

6 rounds for reps

1:00 hip extensions

1:00 glute bridges

1:00 double unders

1:00 REST