Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality on the Minute:

5 Long Inch Worms

10 Scap Shrugs

15 Air Squats

-then-

6′ in the bottom of the squat

Gymnastics

Metcon (No Measure)

12′ EMOM

Even: 15 Goblet Squats

Odd: 30″ Hollow Body Hold

Metcon

Metcon (Time)

For Time:

21-15-9

Single Arm Snatch

Burpees