Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds

15 air squats

5 inchworms

60″ wrist stretches

+ 6′ squat circle

Gymnastics

10′ alt EMOM

Odd mins: 30″ COB hold

Even mins: 1 pushup + 15″ bottom of pushup hold

Metcon

Metcon (Time)

For time: 120 weighted walking lunges

**EMOM 10 pushups

Goal is to finish in 5-8 mins. Choose your weight accordingly. The pushups should be done unbroken or in 2 sets; if 10 is too many, choose a number that you can hold.