Workout of the Day

Workout of the Day 18th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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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