Crossfit Oshawa – CrossFit

Metcon (Time)

On 2mins x 14mins, for slowest interval, of:

12/9 Cal Bike

20 Burpees to a target
On Tuesday we had a gymnastics interval day. Although today can be an interval workout, we should treat it more like a sustained 14min AMRAP. Athletes maximizing their 2min window and stretching out their intensity to be consistent, rather than pinpointing their intensity each interval, ultimately wrecking themselves. This is best perceived as active recovery.

Accessory (No Measure)

1 Giant Set of:

25 Band pull aparts

25 Back extentions

25 Medball push-ups

25 GHD sit-ups


2mins Sandbag Bear Hug Hold
This is designed to be able to be done within the allotted time. Athletes should not be moving slow.