Rideau CrossFit - CrossFitWarm-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)Even: 12 Front Loaded Bag Step-ups Odd: 12 Front Loaded Bag Squats *if you want

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' Skwat life!! For today's metcon, do the snatches and cleans per arm with a dumbbell if you don't have a barbell.MetconRich (Time)For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!MetconMetcon (Time)5 rounds 10 burpees 10 thrusters Rest 2' between rounds. Your score is the slowest round. No pacing, just go for broke each round!GymnasticsCore work!10'EMOM Even minutes: hollow body rocks Odd minutes: superman rocks **you choose your rep scheme. Don't

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 Even: 10 Goblet Squats Odd: 10 Single Leg RDL'sMetconMetcon (AMRAP - Reps)16' AMRAP 60 Double-unders 16 Single Arm Snatch

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 squat **for today's conditioning, you can sub goblet squats for front squats if you don't have a

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 Even: 30" Bottom of Dip Lockout Odd:

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)You know the drill! 10' SquatMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingMetcon (No Measure)10' EMOM Even: 30" Handstand Hold Odd: 10 Bulgarian Split SquatMetconMetcon (AMRAP - Reps)15' AMRAP 27 Double-unders 21 Weighted Walking Lunges 15 Goblet Squat 9 Push-ups

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 Single Leg RDL Odd: 10 Russian KB Swing (heavier if you can)MetconMetcon (Time)5 Rounds

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 2 Turkish Get-ups 5 Strict Toes to Bar 10 KB Taters -then- 6' in the bottom of the squatMetconArnie (Time)For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats,