Rideau CrossFit – CrossFit
Warm-up
2 Ladders
10 Push-ups
15 PVC Overhead Squats
Weightlifting
10′ EMOM P. Snatch Complex (10×1)
10′ EMOM
1 P. Snatch
1 Hang Squat Snatch
1 Overhead Squat
Metcon
Metcon (Time)
In Partners:
3 Rounds
30″ L-sit
30″ COB Hold
*Both partners work at the same time, one starts on L-sits, the other on COB hold. The 30″ must be completed together. If one athlete stops, the time stops.
-then-
4 Rounds (2 each)
44 Double-unders
22 Push-ups
11 Pull-ups
-then-
100 cal Airdyne
100 KB Swings
**Partition however you like
Post a Comment
You must be logged in to post a comment.