Rideau CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for Quality on the Minute:

1 Sled Push

1 Slider Walk

10 PVC Strict Press

-then-

6′ in the bottom of the squat

Weightlifting

Banded Deficit Deadlift (12×2)

12×2 OTM Banded Deadlift )standing on 25lb plate) at 55% plus purple bands

Front Squat (3×8)

Metcon

Metcon (Time)

4 Rounds for Time:

200m Sprint carrying a Medball

20 Squats with Medball