Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 burpees 25 high knees 60" pigeon + 6' squat circleMetconMetcon (Time)400 m run 4' rest 400 m run 3' rest 400 m run 2' rest 400 m run **record your times for each 400 m. Time for the metcon = sum of all

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 30" table 15 PVC OH squats 10 step ups + 6' squat circleMetconMetcon (Time)For time 200 feet HS walk 100 feet OH lunge *scale the HS walk by decreasing the distance or by changing to HS shoulder taps, wall walks,

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 strict press 10 scap circles 10 Cossack squats + 6' squat circleMetconMetcon (AMRAP - Reps)In an 8' window 21-15-9 front squats bar-facing burpees -then- AMRAP pullups in remaining time

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rds 60" pigeon 10 single-leg RDLs 10 OH walking lunges + 6' squat circleMetconMetcon (Time)5RFT 400 m run 20 sumo KB deadlifts 20 KB swings

Rideau CrossFit - CrossFitMetconMetcon (Time)Swim time! 10 X 100 m swim

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!MetconMetcon (AMRAP - Reps)For time 100 feet HS walk Every break, do 1 strict HSPU. Time cap = 9 minutes

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 14 step ups 15 air squats 10 walking lunges + 6' squat circleMetconMetcon (Time)Every 3' for 5 sets 20 box jump overs 10 front squats Record your time per round. Time for the metcon is the sum of all five

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 pushups 30" hollow body hold 40 single skips + 6' squat circleMetconMetcon (Time)10 RFT 200 m run 30 DU

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 inchworms 30" table 10 strict press with PVC + 6' squat circleMetconMetcon (AMRAP - Reps)6'AMRAP 3 bent rows 2 bicep curls 1 strict press +1 rep per round (e.g., round two = 4 bent rows, 3 bicep curls, and 2

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat circle :DMetconMetcon (AMRAP - Reps)Death by pullups **start each set with 15 jumping jacks