Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 10 Walking Lunges 10 Push-ups 10 Ring/Bodyweight Rows -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM Even: 10 Ringle Leg RDL Odd: 10 Russian KB Swing (heavier if you can)MetconMetcon (Time)For Time: 42-30-18/21-15-9 Air

Rideau CrossFit - CrossFitOpen GymAthlete's Choice for today. Do some mobility, practice some breathing exercises, do whatever helps you recover!

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 5 Inch Worms 5 Pull-ups 10 Cossack Squats -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM Even: 12 Front Loaded Bag Step-ups Odd: 12 Front Loaded Bag Squats *if you want to make

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds For Quality on the Minute: 30" Hollow Body Hold 10 KB Snatch 10 Single-Arm Overhead Lunge -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM Even: 30" Lockout Hold Odd: 30" COB HoldMetconMetcon (Time)For Time: 21-15-9 Air Squat Burpee Box Jump

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)110 minute squat lyfe!MetconMetcon (Time)10 Rounds for Time: 5 Burpees 7 V-ups 9 Air Squats

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingMetcon (No Measure)10' EMOM Even: 30" Handstand Hold Odd: 10 Sumo Deadlift High PullMetconMetcon (AMRAP - Reps)12' AMRAP 10 S.A. Overhead Walking Lunge 100m Sprint 20 V-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 5 Pull-ups 10 push-ups 15 Air Squats -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM 10 American KB Swings 30" Pull-up EccentricMetconHelen (Time)3 Rounds for time of: 400m Run 21

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds For Quality on the Minute: 2 Turkish Get-ups 30" COB Hold 10 Overhead Walking Lunges -then- 6' in the bottom of the squatMetconMetcon (Time)For Time: 100 Double-unders - then- 3 Rounds for Time: 21 Goblet Squat 15 Single Arm Snatch 9 Burpees -then- 50 Weighted Step-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 30" Hollow body Hold 30" Superman Hold 10 Cossack Squats -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM Even: 10 S.L. RDL Odd: 10 Russian KB Swings (heavy)Metcon5k Run (Time)Max Effort 5k

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 10 Scap Circles 10 Cossack Squats 30" L-Hang (video is for pull-up but you get the idea) -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM 30" Dip Hold 30" COB HoldMetconMetcon (AMRAP