Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality on the Minute:

5 Pull-ups

10 push-ups

15 Air Squats

-then-

6′ in the bottom of the squat

Weightlifting

Metcon (No Measure)

10′ EMOM

Midline Madness!

Even: 5 Covid Super Push-ups (also known as game changer push-ups)*

Odd: 15 abmat sit-ups

* from standing, drop to the floor, push up, mountain climber right leg, push up, mountain climber left leg, push up back to standing

Metcon

Metcon (Time)

For time:

21-15-9

/arm DB thruster

x2 Double-unders