Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality on the Minute:

10 Single Straight arm lat Pull-down with band

10 Walking Lunges

5 Inch Worms

-then-

6′ in the bottom of the squat

Weightlifting

Metcon (No Measure)

Every 3′ for 5 Rounds

10 Pistols

10 Box Jumps

20 Sit-ups

Metcon

Metcon (Time)

For Time:

100 V-ups

*EMOM 10 Push-ups