Rideau CrossFit – CrossFit

Warm-up

10 S.A. OH Lunges

5 Pull-ups

5 Inch Worms

Weightlifting

Stone Ladder (4×7 increasing)

4 Rounds of Stone to Shoulder Ladder

35, 65, 95, 115, 145, 175, 215, 250

Metcon

Metcon (Time)

In Patners

4 Rounds

10 Burpeees to 6″

3 Rope Climbs

-then-

4 Rounds

15 cal Airdyne

10 OTB Jumps

-then-

4 Rounds

200m Sprint

5 Stone to Shoulder