Rideau CrossFit - CrossFitWarm-upWarm-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 squatGymnasticsMetcon (No Measure)12' EMOM Even: 15 Goblet Squats Odd: 30" Hollow Body HoldMetconMetcon (Time)For Time: 21-15-9 Single Arm Snatch Burpees

Rideau CrossFit - CrossFitWarm-upWarm-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 squatWeightliftingMetcon (No Measure)Every 3' for 5 Rounds 10 Pistols 10 Box Jumps 20 Sit-upsMetconMetcon (Time)For

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 single-leg RDLs 10 PVC OH squats 15 air squats + 6' squat circleMetconMetcon (AMRAP - Rounds and Reps)20' AMRAP 20 box jump overs 20 pistols 10 dips

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 Cossack squats 30 high knees 60" pigeon + 6' squat circleMetconMetcon (Time)5 sets 200 m sprint 200 m easy run No rest between sets.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 200 m run 5 strict pullups 10 pushups + 6' squat circleMetconMetcon (Time)For time 50 m handstand walk 2' rest 5 RFT 20 bench press 20 ring rows (or sub bent rows)

Rideau CrossFit - CrossFitMetconMetcon (Time)Skill day! Maybe some cardio too! DU pyramid 10-20-30-40-50-40-30-20-10 Note: all sets must be done unbroken. You may rest between sets. If you trip up, start that set again. Also if 50 unbroken DU ain't no thang, then make it

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!MetconMetcon (Time)For time 1 km run 21-15-9 push press situps 1 km run

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 scap circles 10 BTN strict press 5 inchworms +6' squat circleMetconCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 RDLs 30" table stretch 15 PVC strict press + 6' squat circleMetconMetcon (Time)21-15-9 thrusters T2B **if no rig for T2B, do V-ups instead

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 20 hollow body rocks 10 OH walking lunges 10 burpees + 6' squat circleMetconMetcon (AMRAP - Reps)8' AMRAP 2-2, 4-4, 6-6, etc. HSPU pullups