Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choiceMetconMetcon (Time)5 x 400 m run, rest as needed If you have a rower, feel free to swap out the running for rowing.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rds 14 walking lunges 35 single unders 10 KB swings 6' squat circleGymnastics50 pistols, do them in whatever rep scheme you wantScales: Cossack squats, foot-supported pistols, one leg squat to box.MetconMetcon (Time)5' dead hang from bar **every break, 25

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)3 rds 5 pullups 10 walking lunges 10 pushups then 6' squat circleGymnastics10'EMOM: 10-15 HS shoulder tapsOptions: do the shoulder taps from a plank or piked HSPU positionMetconMetcon (Time)5RFT 50 DU 10 burpees

Rideau CrossFit - CrossFitMetconMetcon (Distance)Recovery day. Grab a backpack and put some weight inside it. Set a timer for 30' and head out for a walk/jog/hike. Record how far you travel.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rds 5 inchworms 60" pigeon 10 PVC OH squatSkill10' alt EMOM Odd mins: 30" wall sit Even mins: 10 goblet squatsMetconMetcon (AMRAP - Reps)20' AMRAP 10 bent row 5 HSPU 10 wallballs * if no wallball, then sub to a squat or a

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rds 10 burpees 60" wrist stretches 10 box step-ups 6' squat circleGymnastics10' alt EMOMOdd mins: 30" COB hold Even mins: 15" bottom of pushup holdMetconMetcon (Time)21-15-9 SA snatch Box jumps

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!MetconMetcon (Time)4 sets 1 km run, 90" rest

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)5 inchworms 10 Cossack squats 10 tall box step-upsWeightlifting10' alt EMOMOdd mins: 10-15 RDLs Even mins: 10-15 weighted walking lungesMetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115#

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)3 rounds 30" table 10 burpees 5 inchwormsGymnastics10'EMOMOdd minutes: 30" HS hold Even minutes: 3-5 strict HSPU Option: Sub out the sHSPU for seated strict press (DB or barbell or any weight)MetconMetcon (AMRAP - Reps)Every 2' x 5 sets 100

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 Midline Madness! Even: 5 Covid Super Push-ups (also known as game changer push-ups)* Odd: 15 abmat sit-ups * from