August 27th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Brining Elite Fitness – CrossFit style – to Hamilton

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Ankles (flexion/extension/rotation)
• Hamstrings
• Quads
• Supermans

Then 3 rounds of the following:

• 10 Cleans
• 10 Sit Ups
• 10 Push Press
• 10 Snatch Deadlift High Pull
• 10 Tuck Jumps

Alchemy CrossFit Workout of the Day:

Time for a nice heavy Met Con with some lifting first.

Begin with 5 sets of Front Squats

• 8 – 5 – 4 – 3 – 2 Reps  adding weight with each set.

Then 3-5 minutes rest and charge into the following couplet hard as you can:

3 rounds 15 – 12 – 9 Reps each of:

• Thrusters (135 Men, 95 Women)
• Baby Burpees (a burpee without the  push up)

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