Crossfit Oshawa – CrossFit


CFO Class: Strength

Midline, dynamic

3 sets

10/10 Half kneeling Landmine rotations

15 V-ups

20 Russian twists 45/25lb plate

10/10 Dumbbell Side bends
Often during life, sport, and training our midline is exposed to react to the dynamic demands of the nature of our movement. This complex delivers this exposure in a controlled setting.

Metcon (Time)

For time:

50 wallballs 20/14 lbs

6 rounds of the couplet:

10/8 cal machine

16 Alternating DB snatch 50/35lbs

50 wallballs 20/14lbs
The first 50 wallballs in today’s wod, should look completely different than the final 50. The final 50 we are trying to hang on as long as possible, breaking into minimal sets, in order to get to the end as quickly as possible. where the first 50 we are getting our feet wet, breaking more often to enter the couplet as fresh as possible. This workout was made to pace on the wallballs.

On the couplet, although 6 rounds seems like a lot, athletes will be able to go faster than they think. The dumbbells should be touch and go and the machine completed quick enough to do the snatches unbroken.