Rideau CrossFit – CrossFit

Warm-up

10 OH Lunges

20″ L-sit

30 Double-unders

Gymnastics

Chin Over Bar Hold/Hollow Body Rock (10′ EMOM)

10′ EMOM

Even: 30″ COB Hold

Odd: 30 Hollow Body Rocks

Metcon

Metcon (AMRAP – Reps)

“Tabata”

4x(8×20″/10″)/1′

Box Step-up (24/20)

Shoulder to Overhead (75/55)

Wall-balls

Burpee OTB Box Jump