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
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