Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Team Relays (coaches choice)
5min
3 Rounds, For Quality:
20 Air Squats
20 Banded Good Mornings
:30 Plank
Warm-up (No Measure)
Team Relays (coaches choice)
5min
3 Rounds, For Quality:
20 Air Squats
20 Banded Good Mornings
:30 Plank
Metcon
Ned (Time)
7 Rounds for time:
11 bodyweight Back Squats
1000m Row
In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007
To learn more about Ned click here
Alternative to row
800m Run
2.0km Bike
Make sure you perform at least one of each variation.
Int: 0.75x BW
Sc: 20/15kg